WOD 09/08/2021
A2: Accumulate Reps Against A 5 Minute Clock:
5 KB Deadlifts (HBDX2)
5 Kipping Swings/
5 Ring Rows
5 Each PVC Figure 8
5 KB Deadlifts (HBDX2)
5 Kipping Swings/
5 Ring Rows
5 Each PVC Figure 8
@ Easy pace with smooth controlled tempos; Rest as needed
B: D.B. Single Arm Overhead Squat (5 X 5 Each Building or Across)
C1: Metcon Prep – 2-4 Rounds of:
4-8 Each FR WL
1-10 Pull Up
4-8 Each FR WL
1-10 Pull Up
Build intensity each round with round 3 @ C2 Pace; take this time to practice movements, scaling, strategy and which iteration you will attempt; Rest 60 Seconds between rounds
– 8 Minute Cap
– 8 Minute Cap
C2: Metcon – For Time
RX = 5 RFT of:
50′ DB Front Racked Walking Lunges (50/35#X2)
25 Pull UpLevel 1 – 5 RFT of:
50′ DB Front Racked Walking Lunges (45/25#X2)
20 Pull Up
50′ DB Front Racked Walking Lunges (50/35#X2)
25 Pull UpLevel 1 – 5 RFT of:
50′ DB Front Racked Walking Lunges (45/25#X2)
20 Pull Up
Level 2 – 5 RFT of:
50′ DB Front Racked Walking Lunges (15/10#X2)
15 Assisted Pull Up
– 20 Minute Cap
