WOD 09/11/2021
A2: WARM UP – For Quality=
10 Sit Ups
5 Each Alternating Single Arm Cross-body Deadlift/
5 Each Alternating Step Ups; 30 Seconds Rest/
10 Sit Ups/
5 Each Alternating DB SDHP/
5 Each Alternating Step Overs; 30 Second Rest/
10 V-Ups/
5 Each Alternating DB Power Snatch/
5 Box Jump; 30 Second Rest/
10 V-Ups/
5 Each Alternating DB Power Snatch/
5 Each DB Box Step Overs
10 Sit Ups
5 Each Alternating Single Arm Cross-body Deadlift/
5 Each Alternating Step Ups; 30 Seconds Rest/
10 Sit Ups/
5 Each Alternating DB SDHP/
5 Each Alternating Step Overs; 30 Second Rest/
10 V-Ups/
5 Each Alternating DB Power Snatch/
5 Box Jump; 30 Second Rest/
10 V-Ups/
5 Each Alternating DB Power Snatch/
5 Each DB Box Step Overs
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B: Toes-To-Bar (3-5 Minutes Practice)
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C1: Metcon Prep – 2 Rounds of:
3 T2B
6 Each Alternating DB Power Snatch
9 Box Step Overs
6 Each Alternating DB Power Snatch
3 T2B
3 T2B
6 Each Alternating DB Power Snatch
9 Box Step Overs
6 Each Alternating DB Power Snatch
3 T2B
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C2: Partner WOD 09/11/2021
RX = For Time:
60 T2B
80 DB Power Snatch (50/35#)
100 DB Box Step Overs (24/20″)
80 DB Power Snatch
60 T2B
RX = For Time:
60 T2B
80 DB Power Snatch (50/35#)
100 DB Box Step Overs (24/20″)
80 DB Power Snatch
60 T2B
Level 1= For Time:
30 T2B
80 DB Power Snatch (45/25#)
100 DB Box Step Overs (24/20″)
80 DB Power Snatch
30 T2B
Level 2=
30 Hanging Knee Raises or Lying T2B
60 DB Power Snatch (25/15#)
50 DB Step Overs
60 DB Power Snatch
30 Hanging Knee Raises
**Can be done as a solo WOD, just half the reps
In teams of 2 with only 1 partner working at a time/Partition as needed/Score= total time to complete
In teams of 2 with only 1 partner working at a time/Partition as needed/Score= total time to complete
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D: 3-4 RFQ of:
8-12 Each Alternating Z Press
8-12 Each Assisted Pistol
12 Bent Over Row
8-12 Each Alternating Z Press
8-12 Each Assisted Pistol
12 Bent Over Row
