WOD – Sun, Oct 30
Warm-up
15 Min E90Seconds (Weight)
Odd: 12x Curls BB or DB
Even: 12x Split squat BB or DB
221030 WOD (AMRAP – Reps)
RX
For reps:
1:30 max reps toes-to-bars
1:00 rest
1:30 max cals ski erg
1:00 rest
1:30 max reps wall ball shots 14/20
1:00 rest
1:30 max distance sled push pull 45/90
INTERMEDIATE
For reps:
1:30 max reps knees-to-armpits
1:00 rest
1:30 max cals ski erg
1:00 rest
1:30 max reps wall ball shots 10/14
1:00 rest
1:30 max distance sled push pull 35/70
BEGINNER
For reps:
1:30 max reps hanging knee raises
1:00 rest
1:30 max cals ski erg
1:00 rest
1:30 max reps wall ball shots 8/10
1:00 rest
1:30 max distance sled push pull 25/45
Cool Down
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Coaches Choice