Hero WOD 'Scooter'
On a 35 Minute clock with a partner, complete AMRAP in 30 minutes of:
30 DUs
15 Pull Ups
15 Push Ups
100M Sprint
(1 partner works at a time through each round)
THEN
5 Minutes to find a 1 rep max partner deadlift.
For Level 2 & 1; multiple scaling options. Coaches will pair up athletes and scale the time domain/weight/rep scheme.
WOD:
6x400M Run
Rest 45 seconds
ROMWOD:
Expect the Storm
Strength:
Single Leg Romainian Deadlifts
Using DB or KB, build in weight as form allows to a set of 3 on each leg.
WOD:
3 RFT
20 KB Swings 2/1.5
20 Burpees
20 GHD Sit-Ups
L2:
1.5/1, Abmat Sit Ups
L1:
3RFT
10 KB Swings 1/.5
10 Burpees
10 Abmat Sit Ups
WOD:
L3:
For Time
Row 2,000 meters
100 Wall Balls 20/14
20 muscle-ups
L2:
For time:
Row 2,000 meters
100 Wall Ball 20/14
2 RDS of:
10 C2B – 10 Strict Ring Dips
L1:
For time:
Row 1,000 meters
50 wall-ball shots 14/10
20 ring rows
Skill:
Overhead Squat
WOD:
"NANCY"
5RFT
400M Run
15 OHS 95/65
L3: Rx
L2: 75/55 : 4 RDS
L1: 45/35 : 3 RDS
Strength:
EMOM 10
L3: 4 L Sit Pull Ups
L2: 3 Strict Pull Ups
L1: 3 Ring Rows
WOD:
Hereunto called "Lorraine"
Death by…burpees
1 rep in minute 1
2 reps in minute 2
3 reps in minute 3
4 reps in minute 4….
until failure – then rest next minute and continue less 4 reps until last athlete fails
Score: Last rep completed/minute
"FAT AMY" with a partner.
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Partners will complete half of each move/rep scheme but only one partner may work at a time; with the exception of the Bear Crawls – BOTH partners will Bear Crawl 10 meters.
WOD:
18.5
Partner WOD
Partner 1 will row for 2 minutes
Partner 2 starts 'Annie' while partner 1 is rowing
Partners will switch every 2 minutes until BOTH athletes complete 'Annie' (50-40-30-20-10 Double Unders and Ab Mat Situps)
THEN
Cashout – 10 Junk Yard Dog (Each)
Score is meters rowed & total time to complete WOD and cashout.
Skill:
Air Squats
WOD:
AMRAP 12
20 Air Squats
8 Ring Dips
ROMWOD
"Sumo Frog"
