WOD 11/12/2021
A2: Warm Up – Against a 7 Minute Clock-
30′ Each of:
Bear Crawl
Walking Lunge
Duck Walk
Crab Walk
Bunny Hops
Side Shuffle Each Direction
30′ Each of:
Bear Crawl
Walking Lunge
Duck Walk
Crab Walk
Bunny Hops
Side Shuffle Each Direction
**Do Not Drop The Dumbbells!!
..
..
C1: Pistols (3-5 Minutes WU)
C2: Rope Climb (3-5 Minutes WU )
C3: 2 Rounds of:
10′ Rope Climb
3 Each Alternating Pistols
3 Each Alternating DB Power Snatch
10′ Rope Climb
3 Each Alternating Pistols
3 Each Alternating DB Power Snatch
…
C4: Metcon
For Time:
4 Legless Rope Climbs (15′)
20 Each Alternating Pistols
20 Each Alternating DB Power Snatch (50/35#)
3 LR
15 Each Pistol
15 Each DB PSn
2 LRC
10 Each Pistol
10 Each DB PSn
1 LRC
5 Each Pistol
5 Each DB PSn
….
Level 1= For Time:
4 Rope Climbs (15′)
10 Each Alternating Pistols
10 Each Alternating DB Power Snatch (35/20#)
3 RC
10 Each Pistol
10 Each DB PSn
2 RC
5 Each Pistol
5 Each DB PSn
1 RC
5 Each Pistol
5 Each DB PSn
…
Level 2= For Time:
15 Leg Assisted Pull Ups
10 Each Alternating Pistols To A Box
10 Each Alternating DB Power Snatch (20/10#)
12 LA Pull Ups
10 Each Box Pistol
10 Each DB PSn
9 LA Pull Up
5 Each Box Pistol
5 Each DB PSn
6 LA Pull Up
5 Each Box Pistol
5 Each DB PSn
4 Legless Rope Climbs (15′)
20 Each Alternating Pistols
20 Each Alternating DB Power Snatch (50/35#)
3 LR
15 Each Pistol
15 Each DB PSn
2 LRC
10 Each Pistol
10 Each DB PSn
1 LRC
5 Each Pistol
5 Each DB PSn
….
Level 1= For Time:
4 Rope Climbs (15′)
10 Each Alternating Pistols
10 Each Alternating DB Power Snatch (35/20#)
3 RC
10 Each Pistol
10 Each DB PSn
2 RC
5 Each Pistol
5 Each DB PSn
1 RC
5 Each Pistol
5 Each DB PSn
…
Level 2= For Time:
15 Leg Assisted Pull Ups
10 Each Alternating Pistols To A Box
10 Each Alternating DB Power Snatch (20/10#)
12 LA Pull Ups
10 Each Box Pistol
10 Each DB PSn
9 LA Pull Up
5 Each Box Pistol
5 Each DB PSn
6 LA Pull Up
5 Each Box Pistol
5 Each DB PSn
