WOD 10/10/19
Strength: OTM-15min 1 PSN “Rudy” :15/:15 x16 Bike Cal
“Gridiron Gang” FGB format 1:00 Stations x5 Ski Cal DL (115/85) Box Jumps (24/20) Cal Row 1-leg V-Ups 1min Rest
Strength/Skill work- Inversion Practice Options: Wall Walks:OTM-6min Shift & Lift:E90x4 HSPUs (deficit):5 E2Mx3 “The Waterboy” 15 Ring Rows 15 Burpees 26 Sit…
“Chernabog” 10-1 Bench Press (135/95) DBL DB DL (75/50) Then With Time Remaining: Max Rep Pull Ups 400m Run 20 min AMRAP
“Sid Phillips” 3:00/3:00 off x4 250m Row 10 HPSN (75/55) Max T2B Post WOD/Strength: OTM-7min 5 BSQ (185/125)
“Shan Yu” Partner Max Cal Ski 10mins Max Cal Row 10mins Max Cal Bike 10mins Post: Coach Led Cool Down
“Hans” 200m Run 10 CL (95/65) 15 Sit Ups 10min AMRAP Post WOD: OTM-6min 12 DBL KB DL Split stance -alt sides…
Strength: Every :45 x9 Alt 3 Transitions (bar or ring) 3 Hip to Bar/Ring 1 MU Attempt/Negative “Maleficent” 10 MUs 35 DUs…
“Tamatoa” 1 Rd of DB “DT” (50/35) 20 Wall Balls (20/14) 3RFT POST WOD: OTM-7min 7 BSQ (155/105)