WOD 09/17/2022
A: 2K Partner Row (Time)
@Pace
Damper 5/3
Damper 5/3
In teams of 2/Switching every 200M/Score=Total time
B: Tom Hanks Memorial WOD (AMRAP – Rounds and Reps)
Partner WOD=
15 Minute AMRAP of:
55 Deadlift (225/135)/
55 WallBall (20#-10’/14#-9′)/
55 Calorie Row (8/5)/
55 Pull Ups
15 Minute AMRAP of:
55 Deadlift (225/135)/
55 WallBall (20#-10’/14#-9′)/
55 Calorie Row (8/5)/
55 Pull Ups
8 Minutes WU
+
@80% Sustainable Pace/
In teams of 2/Only 1 partner working at a time/Partition as needed/Score= total # or rounds and reps completed by the team.
+
@80% Sustainable Pace/
In teams of 2/Only 1 partner working at a time/Partition as needed/Score= total # or rounds and reps completed by the team.
Level 1=
55 DL- (95/135)/
55 WB- (10#-9’/14#-10′)/
55 Cal Row (5/8)/
55 Band Assisted Pull Ups
Level 2=
40 DL- (65/95#)/
40 WB- 6#-9’/10#-10′)/
40 Cal Row (3/5)
40 Ring Row
C: 10 Minute Assault Bike (Calories)
90 Seconds Light Bike To Practice; Rest as needed.
+ 10 Minute Max Calories
+ 10 Minute Max Calories
Use same bike every time. Go at highest pace you can possibly hold for the entire 10 m
