400m Run
10 Air Squats
6 Duck Walks
10 Lunges w/ twist
5 Burpee Broad Jumps
5 Strict Pull Ups
10 Kips
10 Box Jumps
5 Empty Barbell Back Squats
10/14/2019 - Strength

Score Type:: Total Weight

20min:
Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition
Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

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10/14/2019 - WOD

Score Type:: Rounds and Reps

15min AMRAP:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
24 Double Dumbbell Front Rack Lunges (50's/35's) *Can be walking or alternating
400m Run

*Open Athletes will have the option to retest 20.1


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Comments

Vickie Renner 1 month, 3 weeks ago / Reply

10/14/2019 - Strength: 135 lbs

Katherine McGrit 1 month, 3 weeks ago / Reply

10/14/2019 - WOD: 3 Rounds

Katherine McGrit 1 month, 3 weeks ago / Reply

10/14/2019 - Strength: 135 lbs
Notes: 85, 95, 105, 115, 125, 135

Robert Woodell

Robert Woodell 1 month, 3 weeks ago / Reply

10/14/2019 - WOD: 1 + 33

Robert Woodell

Robert Woodell 1 month, 3 weeks ago / Reply

10/14/2019 - Strength: 295 lbs

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