WOD 11/18/2021
A2: Warm Up – Partner Rowing=
Against A 7 Minute Clock-
AMRAP 100M Row (5/3)
Against A 7 Minute Clock-
AMRAP 100M Row (5/3)
Against a 7 Min clock, complete as many rounds of 100M Row
Notes: In teams of 2/Partner A Row100M, for every meter under/over, both partners complete that number of False Grip Ring Rows/Partner B completes 100M, for every meter under/over, both partners complete WallWalks/ Continue in this fashion for 7 Minutes/Score= most distance traveled as a team
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B1: 2 RFQ of=
10 KB Deadlift @32X2/
10 USSR KBS/
+
2 Sets of 8 USA KBS
10 KB Deadlift @32X2/
10 USSR KBS/
+
2 Sets of 8 USA KBS
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B3: Nate
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
.
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
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B3: Level 1= 20 Min AMRAP of:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (53/35#)
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Level 2= 20 Min AMRAP of:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (35/26#)
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (53/35#)
..
Level 2= 20 Min AMRAP of:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (35/26#)
..
C:3 RFQ of:
:30 Seconds Each Couch Stretch
:30 Seconds Foam Roll Lower Back
:30 Seconds Each Foam Roll Lats
:30 Seconds Each Couch Stretch
:30 Seconds Foam Roll Lower Back
:30 Seconds Each Foam Roll Lats
