WOD
Saturday 09.29.2018
POSTED ON September 28, 2018
Saturday | 09.29.2018
Warm up (10 minutes)
10 cal row
:15/:15 DB Hold Over Head
50′ Bear Crawl
x 3
6 Hollow to Arch Kip
10 Lemon Squeeze
12 Box Step Over
x 3
Metcon 1 – TS 6
AMRAP 10
L1
Calorie Row 100,80,90 (100 for M/M, 80 for F/F, 90 for M/F – Males alternate every 25 cal and females every 20 cals)
HSPU 50
L2
Calorie Row 100,80,90 (100 for M/M, 80 for F/F, 90 for M/F – Males alternate every 25 cal and females every 20 cals)
HSPU 50 – 1 Abmat allowed
L3
Calorie Row 100,80,90 (100 for M/M, 80 for F/F, 90 for M/F – Males alternate every 25 cal and females every 20 cals)
Hand-release Push-up 50
Metcon 2 – TS 8
Metcon 2 – TS 8
7 minute time cap
L1
15 Synchronized T2B
20 Synchronized DB Snatch (50/35)
25 Synchronized Box Jump Over (30/24)
20 Synchronized DB Snatch (50/35)
15 Synchronized T2B
L2
15 T2B (can work at the same time – goal is to be synchronized but not required)
20 Synchronized DB Snatch (35/20)
25 Synchronized Box Jump Over (24/20)
20 Synchronized DB Snatch (35/20)
15 Synchronized T2B
L3
15 Synchronized Hanging Knee Raises
20 Synchronized DB Snatch (20/10)
25 Synchronized Box Step Over (24/20) (jumping allowed at the athletes option, but must be done by both for synchronization)
20 Synchronized DB Snatch (20/10)
15 Synchronized Hanging Knee Raises
Cool Down
3 Rounds For Quality
10/10 Halk Kneeling DB Press
20 Alt Dead Bugs
20 Alt Bird Dogs
