WOD 10/31/2021
A2: Partner Warm Up = 3 RFQ of-
:20 Seconds Each of:
A)Scap Pull-up/ B)Wall Sit
+
A)20 Scap Push-up/ B)Active Hang
+
A)Arm Circles Forward/ B)Plank Hold
+
A)Kip Swings/ B)Handstand Hold or Pike Hold
+
Synchronized Sit-ups
:20 Seconds Each of:
A)Scap Pull-up/ B)Wall Sit
+
A)20 Scap Push-up/ B)Active Hang
+
A)Arm Circles Forward/ B)Plank Hold
+
A)Kip Swings/ B)Handstand Hold or Pike Hold
+
Synchronized Sit-ups
A= Partner A
B= Partner B
..
B= Partner B
..
B: Weighted Pull-ups (9 Minutes To A Heavy Single)
RX=
Quickly build to a Heavy Single @21X2 without missing; Rest as needed
Level 1=
5-7 Sets of:
1-3 Band Assisted Pull Ups @21X2/
1-3 Band Assisted Dip @21X2; Rest 30 Seconds after each movement
..
Notes: Use the smallest band possible and strictly adhere to tempos
..
Level 2=
5-7 Sets of:
3-5 Ring Row @21X2
3-5 Push Up @21X2; Rest 30 Seconds after each movement
Quickly build to a Heavy Single @21X2 without missing; Rest as needed
Level 1=
5-7 Sets of:
1-3 Band Assisted Pull Ups @21X2/
1-3 Band Assisted Dip @21X2; Rest 30 Seconds after each movement
..
Notes: Use the smallest band possible and strictly adhere to tempos
..
Level 2=
5-7 Sets of:
3-5 Ring Row @21X2
3-5 Push Up @21X2; Rest 30 Seconds after each movement
..
C2: Metcon: 15 Minute AMRAP of:
25 Toes-to-Bars
50/35 Calorie Row (8/5)
75 Push-ups
50 Box Jumps (24/20″)
25 Pull-ups
25 Toes-to-Bars
50/35 Calorie Row (8/5)
75 Push-ups
50 Box Jumps (24/20″)
25 Pull-ups
..
D: 2 Rounds-
:45 Seconds Per Side Shoulder CARS
:60 Seconds
Alternating Sides Reach Roll Lift
:45 Seconds Per Side Shoulder CARS
:60 Seconds
Alternating Sides Reach Roll Lift
