Friday, October 18 2024

Run/Row 600m or 1.5k Bike x 8min E4MOM

(score is slowest time of the 2)

Team WOD #1

20min AMRAP:

P1 – 200m Run – P2 – 200m Row or 0.5k Bike

20 Synchronized Kettlebell Swings

15 Partner Passing WallBall Situps

10 Alternating Burpee Pull-Ups RX+ Chest to Bar

Kettlebells = 24/16kgs RX+32/24 MRX 20/12

Wallball Situps = 20/14 MRX 20/10

* P1 / P2 Switch Row/Bike/Run Each Round; Each pass is a rep on WB sit-ups*

Rest 3min

Team WOD #2

For Time: (5min cap)

P1 or P2 – 400m Run – P1 or P2 – 400m Row

30 Synchronized Kettlebell Swings

20 Partner Passing WallBall Situps

10 Alternating Burpee Pull-Ups RX+ Chest to Bar

Shoulder, Core & Grip Development

100m Double Kettlebell/Dumbbell Overhead Walk

2×10 Dumbbell/Kettlebell Curls

2×10 Kettlebell/Dumbbell See Saw Press

2×10 Reverse Hypers

2×10 Plate Pinch Curls to Press