WOD 10/22/2021
A2: Warm Up – 2 Rounds of:
:20 Seconds Toe Touch + Reach to the Sky;
:10 Seconds Rest
:20 Seconds Single Unders;
:10 Seconds Rest
:20 Seconds Toe Touch + Reach to the Sky;
:10 Seconds Rest
:20 Seconds Single Unders;
:10 Seconds Rest
..
A3: 3 RFQ of:
:20 Seconds Max Down Ups; :10 Seconds Rest
:20 Double Unders;
:10 Seconds Rest
:20 Seconds Max Down Ups; :10 Seconds Rest
:20 Double Unders;
:10 Seconds Rest
..
B1: For Quality=
Run 60m easy
:30 Double Unders or Triple Unders Practice/
Run 60m easy->moderate/
:30 Double Unders or Triple Unders Practice/
Run 60M Moderate->Fast/
:30 Double Unders or Triple Unders Practice/
Run 60M Fast/
:30 Double Unders or Triple Unders Practice
Run 60m easy
:30 Double Unders or Triple Unders Practice/
Run 60m easy->moderate/
:30 Double Unders or Triple Unders Practice/
Run 60M Moderate->Fast/
:30 Double Unders or Triple Unders Practice/
Run 60M Fast/
:30 Double Unders or Triple Unders Practice
..
B2: Metcon
RX’d=
4 Rounds of:
Against A 4:30 Clock:
800m Run/
Max Double Unders In Time Remaining
..
Level 1= 4 Rounds of: Against A 4:30 Clock:
600m Run/
Max Double Unders In Time Remaining
..
Level 2= Against A 4:30 Clock:
400m Run/
Max Single Unders In Time Remaining
4 Rounds of:
Against A 4:30 Clock:
800m Run/
Max Double Unders In Time Remaining
..
Level 1= 4 Rounds of: Against A 4:30 Clock:
600m Run/
Max Double Unders In Time Remaining
..
Level 2= Against A 4:30 Clock:
400m Run/
Max Single Unders In Time Remaining
..
C: 10 Minute EMOM of
2 Pike Walk Around Box
2 Pike Walk Around Box
..
D: 4 RFQ of:
:30 Seconds Supine Sorenson Hold
30 MB Russian Twist (20/14#)
:30 Seconds Supine Sorenson Hold
30 MB Russian Twist (20/14#)
