WOD 08/14/2022
A2: Row 90 Seconds (Distance)
A3: 60 Seconds Row Sprint (1 Rounds for distance)
Damper 3/5
—
6 RFQ of:
4 Weighted Dip @21X1; 45 Seconds Rest/
6 Each Weighted Pistol @2111; 45 Seconds Rest
4 Weighted Dip @21X1; 45 Seconds Rest/
6 Each Weighted Pistol @2111; 45 Seconds Rest
5 Minutes WU To 50% of Heavy Weighted Dip from 08/07/22
+
+
W/Dip Build from 50-60%/
Weighted Pistol (HBD)
——–
3 RFT of:
21 Push Up/
200M Run/
500M Recovery Row (3/5)
@90% Hard Pace (not sustainable)/ 500M Row @50% Sustainable Pace (active recovery); Rest 3—-
21 Push Up/
200M Run/
500M Recovery Row (3/5)
@90% Hard Pace (not sustainable)/ 500M Row @50% Sustainable Pace (active recovery); Rest 3—-
3 RFT of:
5 Each S.A. D.B. Push Press (35/50#)/
10/12 Calorie Ski (5/8)/
40M Goblet Walking Lunge
5 Each S.A. D.B. Push Press (35/50#)/
10/12 Calorie Ski (5/8)/
40M Goblet Walking Lunge
