WOD for 112318

Friday November 23

“Teams of 4!!!”

Rest 3 mins after each

For time: 20 min Cap..

12 x 100m run (each teammate does 3)

400 DUs (switching every 25)

8 x 200m run (each teammate does 2)

200 Alt DB Snatch (switch every 20)

4 x 400m (each teammate does 1)

100 pull-ups (split as needed)

 

L1: DUs, 70/50, CTB

L2: DUs, 50/35, Pull-ups

L3: 1/2 attempts, 35/20, jumping pull-ups

L4: Singles, 25/15, Ring rows

 

10 Minute AMRAP:

10 HSPU

20 DB Squats

 

“*2 partners working on AMRAP, 2 partners doing 200m farmer carry (w/DB)

switch when partners finish farmer carry ”

 

L1: Deficit HSPU, 70/50

L2: HSPU, 50/35

L3: Pike Pushups, 35/20

L4: Pushups, 25/15

 

*Rest 3 mins*

 

For Time:

Each member completes 2 full rds (8 rds total) (10 Minute Cap)

Follow leader style, Partner 2 starts when 1 finishes the DB cleans, both partners can work, but partner 2 can never pass partner 1…

Same setup for partner 3 &4

1 Round =

10 (double) DB Cleans

20 Wall Balls

30 KB Swings (Russian)

 

L1: 70/50, 30/20. 70/52

L2: 50/35, 20/14, 52/35

L3: 35/20, 16/12, 35/25

L4: 25/15, 12/10, 25/20

 

“8 rounds + Max Distance Row” (10 min time cap)

“2 Partners complete 4 rounds (break up as needed)

while other two partners row as far as possible”

–

9 burpees

6 Sandbag/Dball over shoulder

–

 

P3&4: 1 partner rows as far as possible, other partner holds plank

switch as needed

 

L1: 150/100

L2: 120/80

L3: 80/60

L4: 60/45 (or slam ball)