WOD – Sat, Oct 11
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–5:00)
- 2:00 Row/Bike
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2 rounds of:
- 10 step back alternating lunge + overhead reach
- 5 hip down push-ups
- 30 backward single unders (:30-:45 time)
Specific Warm-Up (5:00–20:00)
- 5 Medball squats
- 5 Wallballs
- 6-10 Partner wallballs
- 25ft. Each partner backward bearcrawl
- 10 double KB deadlifts
- 25ft. Practice KB frog hop
Conditioning (Time)
Conditioning (20:00–55:00)
“Out and Back” – Partner Style
- 300 Backward single unders
- 80/60 Cal Row
- 100 partner wallballs (same target, 1 partner catches off target and rotates each rep at angle) (20/14lb.) (10/9ft.)
- 200ft. Backward bear crawl (How to do a Backwards Bear Crawl by Wodstar)
- 200ft. KB frog hop (53/35’s) (Kettlebell Frog Hops)
- 200ft. Backward bear crawl
- 100 partner wallballs
- 80/60 Cal Bike (opposite erg you hit first)
- 300 Backward single unders
Goal: Sub 30:00
Time Cap: 35:00
Intermediate: 200 singles, same row, 14/10lb. Wallball, 150ft. Backward bear crawl, KB (35/20lb.) for frog hops
Baseline: 100 singles, 50/35 Cal (bike/row), light wallball +lower target 60 total reps, 100ft. Backward bearcrawl or less, 15/10lb. KB deadlifts with no hop
Cool Down (Checkmark)
(56:00–60:00)
- Walk 200m
- Seated hamstring stretch
- Seated twist + breath x 1:00 each side
Fun, collaborative grinder without new skills and moves. Have fun and get outside of our common movement patterns! Today the workout can be split up anyway on everything except the wallballs! The wallballs will need to be split in half because the action demands both people as partner one does a wallball and shoots it off the target right to partner 2 and then they begin their rep upon reception. This tests pacing and accuracy for the team. Backward single unders are simply the rope being spun backward not forward