WOD 09/28/2021
A2: Warm Up – Partner Rowling=
Row= 70M
Penalty= 2 X Alternating DB Deadlift
Row= 100M
Penalty= 2X Alternating Sumo Deadlift High Pull
Row= 80M
Penalty= Alternating DB Snatch
Row= 110M
Penalty= Alternating DB Snatch
Row= 80M
Penalty= Alternating DB Snatch
Row= 70M
Penalty= 2 X Alternating DB Deadlift
Row= 100M
Penalty= 2X Alternating Sumo Deadlift High Pull
Row= 80M
Penalty= Alternating DB Snatch
Row= 110M
Penalty= Alternating DB Snatch
Row= 80M
Penalty= Alternating DB Snatch
In teams of 2/Take turns trying to row exactly the amount of meters with a natural row technique/ For every meter over or under complete corresponding penalty/ Both partners will take turns completing each distance and penalty and continue until both partners have rowed all five distances.
– 8 Minute Cap
B1: For Quality=
:20 Reverse Lunge To High Knee; 10 Seconds Rest
:20 Single Unders; 10 Seconds Rest
:20 Walking Lunges; 10 Seconds Rest
:20 Double Under Attempts; 10 Seconds Rest
:20 OH WL; 10 Seconds Rest
:20 Double or Triple Under Attempts; 10 Seconds Rest
:20 Double or Triple Under Attempts; 10 Seconds Rest
:20 Reverse Lunge To High Knee; 10 Seconds Rest
:20 Single Unders; 10 Seconds Rest
:20 Walking Lunges; 10 Seconds Rest
:20 Double Under Attempts; 10 Seconds Rest
:20 OH WL; 10 Seconds Rest
:20 Double or Triple Under Attempts; 10 Seconds Rest
:20 Double or Triple Under Attempts; 10 Seconds Rest
All the way straight through building intensity as you progress; Rest 90 Seconds before B2
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B2: Metcon (Time)
RX’d=
5 RFT of:
50 Double Unders
50′ Overhead Walking Lunge (50/35#)
5 RFT of:
50 Double Unders
50′ Overhead Walking Lunge (50/35#)
Level 1=
5 RFT of:
30 DU’s
50′ OHWL (35/20#)
30 DU’s
50′ OHWL (35/20#)
Level 2=
5 RFT of:
:60 Seconds Max Single Unders
50′ Walking Lunges
:60 Seconds Max Single Unders
50′ Walking Lunges
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C1: D.B. Single Arm Overhead Squat – 3/3/3/3 Each Buidling slightly @22X1
; Rest 15 Seconds betwen sides and 15 Seconds before C2
C2: Windmill – 3/3/3/3 Building Slightly
@2121; Rest 15 Seconds between sides
