WOD 10/28/2021
A2: Warm Up – 5 Minute AMRAP of:
5 Each Side Spiderman Stretch
5 Yoga Push Up
10 Each Leg Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
5 Each Side Spiderman Stretch
5 Yoga Push Up
10 Each Leg Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
.
B: Pull-ups (5 Minutes Butterfly/Kipping Practice)
.
C2: Chelsea
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
RX’d= Above @90% Hardest Sustainable Pace; Rest 3-5 Minutes before D
Notes: If you fall behind the clock,
keep going for 30 minutes and
see how many rounds you can
complete.
..
C2: Level 1= EMOM 30 of:
3 Pull Up
7 Push Ups
11 Squats
..
Level 2= EMOM 30 of:
5 Ring Rows
5 Push Ups
7 Squats
3 Pull Up
7 Push Ups
11 Squats
..
Level 2= EMOM 30 of:
5 Ring Rows
5 Push Ups
7 Squats
Notes: If you fall behind the clock,
keep going for 30 minutes and
see how many rounds you can
complete.
keep going for 30 minutes and
see how many rounds you can
complete.
..
D: For Quality:
3 Rounds of:
10 Each A,T,Y (light weight) @21X2
:60 Seconds Prone Swimmers @3131
3 Rounds of:
10 Each A,T,Y (light weight) @21X2
:60 Seconds Prone Swimmers @3131
