WOD 09/20/2021
A2: Warm Up – AMRAP 5 of:
5 Each Ring Row
5 Synchronized Down Ups
5 Each Arm Synchro SA DB Suitcase Deadlift (HBD)
5 Synchro Sit Ups
5 Each Ring Row
5 Synchronized Down Ups
5 Each Arm Synchro SA DB Suitcase Deadlift (HBD)
5 Synchro Sit Ups
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B1: Metcon Prep – For Quality-
:45 Seconds Alternating Partners, 2-3 Unbroken Pull Ups Each; Rest 15 Seconds/
:45 Seconds Alternating Partners, 3 Each Plate G2Shoulder; Rest 15 Seconds/
:45 Seconds Alternating Partners, 3 Each G2OH; Rest 45 Seconds
+
100M Plate Carry
:45 Seconds Alternating Partners, 2-3 Unbroken Pull Ups Each; Rest 15 Seconds/
:45 Seconds Alternating Partners, 3 Each Plate G2Shoulder; Rest 15 Seconds/
:45 Seconds Alternating Partners, 3 Each G2OH; Rest 45 Seconds
+
100M Plate Carry
Build intensity as you go along, figure out scaling, strategy, pace, rest, equipment and any other major concerns now.
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B2: Metcon Nickman WOD – Partner Version=
RX’d=
10 RFT of:
200M Plate Carry (55/35#)
10 Weighted Pull Up (20/10#)
20 Plate Ground To Overhead (55/35#)
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Level 1= 10 RFT of:
200M DB Farmer Carry (45/35#)
10 Strict Pull Up
20 Plate G2Oh (45/35#)
Level 2= 10 RFT of:
200M Plate Carry (25/15#)
10 Ring Rows
20 Plate G2Oh
DO NOT DROP PLATES!!
**For 55# Plate, use 25Kg Eleiko PlatesIn teams of 2
Both partners will Farmer Carry 200M together with one plate each at designated weight
For Weighted Pull Up (pull up/ring row) and Ground To Overhead, athletes can partition work as needed
**For 55# Plate, use 25Kg Eleiko PlatesIn teams of 2
Both partners will Farmer Carry 200M together with one plate each at designated weight
For Weighted Pull Up (pull up/ring row) and Ground To Overhead, athletes can partition work as needed
Pull Ups can be weighted via your own weighted vest or a DB between the legs
Score= total time to complete 10 rounds
