WOD 10/23/2021
A2: Warm Up – For Quality=
10 Alternating Standing Quad Stretch
10 Alternating Knee-to-Chest
20 Arm Circles Forward (progressively bigger)
20 Arm Circles Backward (progressively bigger)
+
10 Squat Therapy Reps (use wall)/
10 High Plank to Low Plank/
10 Air Squats/
10 Push-ups
+
20 Walking Lunges/
10 Jumping Squats/
10 Hand Release Push-ups
10 Alternating Standing Quad Stretch
10 Alternating Knee-to-Chest
20 Arm Circles Forward (progressively bigger)
20 Arm Circles Backward (progressively bigger)
+
10 Squat Therapy Reps (use wall)/
10 High Plank to Low Plank/
10 Air Squats/
10 Push-ups
+
20 Walking Lunges/
10 Jumping Squats/
10 Hand Release Push-ups
….
B: D.B. Single Arm Overhead Squat (8 Minutes To A Heavy Single )..
..
C1: For Quality=
20 Seated Leg Raises
200m Jog
20 Seated Leg Raises over DB
60m DB Farmer Carry
+
2 Rounds of:
5 DB Deficit Push-ups
5 DB Squats
20 Seated Leg Raises
200m Jog
20 Seated Leg Raises over DB
60m DB Farmer Carry
+
2 Rounds of:
5 DB Deficit Push-ups
5 DB Squats
…
C2: Metcon
RX’d=
Every 5 Minutes X 3 Rounds of:
200m DB Farmer Carry (35/25#X2)
AMRAP in time remaining of:
10 DB Deficit Push-ups
10 DB Squats
..
Level 1= Every 5 Min X 3 Rounds of:
200m DB Farmer Carry (25/15#)
AMRAP:
5 DB Deficit Push-ups
10 DB Squats
..
Level 2= Every 5 Min X 3 Rounds of:
200m DB Farmer Carry (15/10#)
AMRAP:
5 DB Deficit Push-ups
10 DB Squats
Every 5 Minutes X 3 Rounds of:
200m DB Farmer Carry (35/25#X2)
AMRAP in time remaining of:
10 DB Deficit Push-ups
10 DB Squats
..
Level 1= Every 5 Min X 3 Rounds of:
200m DB Farmer Carry (25/15#)
AMRAP:
5 DB Deficit Push-ups
10 DB Squats
..
Level 2= Every 5 Min X 3 Rounds of:
200m DB Farmer Carry (15/10#)
AMRAP:
5 DB Deficit Push-ups
10 DB Squats
@90% Sustainable Pace; Rest 3 Minutes before D
