WOD – Sat, Sep 13
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 bike
2 rounds:
- 5 inchworms
- 10 wallballs
- 10 ring rows
- 5 plate ground to overhead
Specific Warm-Up (8:00–13:00)
- 5 alternating hang clean and jerk each arm
- 5 burpees to rig
- 5 Kip swings
- 3-5 pull ups (jumping, banded, RX’d)
- 10 Over-Unders
2 rounds
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (15:00–45:00)
Teams of 2 – AMRAP 30:
Buy-In: 400m (200/150lb. carry)
Then AMRAP:
50 wallballs (20/14) (11/10ft.)
40 alternating DB Hang C/J (50/35)
30 burpee pull ups (out of reach to jump to is the goal)
20 Over-Unders (Over-under)
Intermediate: 10/9ft. Target, 35/25lb. DB, burpee to jumping pull up (lower rig)
Baseline: 10/6lb. Medball, 20/15 DB, 20 Burpee + 20 Ring Row, reduced reps
Cool Down (Checkmark)
(50:00–60:00)
- :30 pigeon
- :30 triceps stretch
- :30 couch stretch
2 rounds NFT
Team-based fun, and today we get weird. The buy-in includes a 200/150lb. total poundage of weight moved for each team. You can use anything you’d like but the RX’d is that each male team moves 200lb. total and female teams move 150lb. total. This could mean each team member carries a 100lb. barbell or a 53lb. KB each arm, or anything else they can carry around the gym that will get the job done! Then be mindful of the wallball target height–we’ve got some extra challenges built in this week! Over-Unders may be your new favorite movement.