WOD 09/15/2021
A2: Warm Up – Row 3:00
+
3 Rounds of:
:20 Seconds Arms Only Row (5/3)
:20 Seconds Arms and Torso (no legs)
:20 Seconds Full Stroke
:20 Bottom of Squat Hold
.
:20 Seconds Arms Only Row (5/3)
:20 Seconds Arms and Torso (no legs)
:20 Seconds Full Stroke
:20 Bottom of Squat Hold
.
B1: WallBall (3 Minutes Review/Practice)
B2: 3 Minutes Review
C1: Metcon Prep – 2-3 Rounds of:
4-6 Cal Row
4-6 WallBall
4-6 Cal Row
4-6 WallBall
.
C2: Metcon
RX + =
12 Minutes AMRAP of:
6/9/12/15.. each of:
Calorie Row (8/5)
WallBall (20#-10’/14#-9′)Rx = AMRAP 12 of:
6/9/12/15/18..
Calorie Row
WallBall (14#-10/10#-9′)
12 Minutes AMRAP of:
6/9/12/15.. each of:
Calorie Row (8/5)
WallBall (20#-10’/14#-9′)Rx = AMRAP 12 of:
6/9/12/15/18..
Calorie Row
WallBall (14#-10/10#-9′)
Level 2= AMRAP 12 of:
6/9/12/15/18/21..
Row Calorie
MB Thruster (10/6#)
.
*D: For Quality=
50-75 Rower Pike Up
25-50 MB V-Ups
50-75 Rower Pike Up
25-50 MB V-Ups
