WOD 10/20/18
A2: 3 RFQ of:
5 Squat (45/35/15#)
5 Each Back Racked Alternating Reverse Lunges
5 Kang Squat
20 Seconds Single Arm Plank Left
20 Seconds Single Arm Plank Right
45 Seconds Easy Air Bike Calories
5 Squat (45/35/15#)
5 Each Back Racked Alternating Reverse Lunges
5 Kang Squat
20 Seconds Single Arm Plank Left
20 Seconds Single Arm Plank Right
45 Seconds Easy Air Bike Calories
B: Deadlift (6 Minutes To A Challenging Triple)
C1: 3 Rounds as a team warming up-
1-2 Deadlift
5 WallBall
5 Calorie Air Bike
5-10 Double Unders
1-2 Deadlift
5 WallBall
5 Calorie Air Bike
5-10 Double Unders
C2: Partner WOD – 24 Minute AMRAP of:
6 Deadlift (225/155#)
20 WallBall (20#-10’/14#-9′)
15/12 Calorie Air Bike
50 Double Unders
6 Deadlift (225/155#)
20 WallBall (20#-10’/14#-9′)
15/12 Calorie Air Bike
50 Double Unders
In teams of 2/Partners will alternate movements (Partner A completes 6 Deadlift, then partner B completes 6 Deadlift)/Score=total rounds and reps accumulated in 24 minutes
D: Turkish Get Up (Build to a heavy triple )
