WOD 10/30/2021
A2: Tactical Warm Up
3 Rounds of:
30 Seconds Max Reps 8 Count Body Builders
30 Seconds Max Reps
4 Count Flutter Kick
30 Seconds Max Reps
Mountain Climbers..
30 Seconds Max Reps 8 Count Body Builders
30 Seconds Max Reps
4 Count Flutter Kick
30 Seconds Max Reps
Mountain Climbers..
B1: For Quality=
10 Each Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit Ups
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
10 Box Step Ups
10 KB Swings (workout height and weight)/
10 Seated L Hold
..
B2: For Time:
200 Box Step-ups (24/20″)
150 KB Swings (70/53#)
Notes:
In Teams of 2/Partner A holds KBs in front rack position, while partner B works on step ups/ Partner A holds seated L Hold, while partner B works on KB Swings/Partition as needed/Score= Total time to complete all reps
In Teams of 2/Partner A holds KBs in front rack position, while partner B works on step ups/ Partner A holds seated L Hold, while partner B works on KB Swings/Partition as needed/Score= Total time to complete all reps
..
C: With a Partner:
800m KB Farmer Carry (2/1.5 Pood X 2)
4:00 Plank Hold
