WOD 09/07/2021
A2: Warm Up – 3:00 Air Bike
B1: Metcon Prep 2-3 Rounds of:
100M Run
50M Carry
100M Run
50M Carry
B2: Metcon
RX= 4 RFT of:
400M Run
100M Farmers Carry (24/16KgX2)Level 2= 4 RFT of:
400M Run
100M Farmers Carry (16/12KgX2)
400M Run
100M Farmers Carry (24/16KgX2)Level 2= 4 RFT of:
400M Run
100M Farmers Carry (16/12KgX2)
Level 1=
400M Run
100M Farmers Carry (15/10# DBX2)
@90% Hard But Sustainable Pace
– 19 Minute Time Cap
C: 2-4 RFQ of:
6-8 Each Single Arm DB Floor Press (HBD) @21X2
6-8 Each Single Arm Plank Row @21X2
6-8 Each Single Arm DB Muscle Clean
6 Each DB Split Stance Muscle Snatch
6-8 Each Single Arm DB Floor Press (HBD) @21X2
6-8 Each Single Arm Plank Row @21X2
6-8 Each Single Arm DB Muscle Clean
6 Each DB Split Stance Muscle Snatch
D1: Support Hold On Rings (Max TUT Against a 3 Minute Clock)
D2: Bent Arm Support Hold (Max TUT Against a 3 Minute Clock)
