CrossFit WOD, September 18, 2021
09.18.2021
Warm-up
Metcon (Time)
Partner WOD #1
4 Rounds
10 Plate G2OH
10 Plate Sit-up
10 Plate Squat
4 Rounds
10 Plate G2OH
10 Plate Sit-up
10 Plate Squat
45/25
While Partner 1 works partner 2 holds plate OH. Partners switch off every exercise.
While Partner 1 works partner 2 holds plate OH. Partners switch off every exercise.
Metcon (AMRAP – Rounds and Reps)
Partner WOD #2
8 Min
1 Rope Climb
100’ KB Farmers Carry + 10 DL
10 Ring Dips
8 Min
1 Rope Climb
100’ KB Farmers Carry + 10 DL
10 Ring Dips
1.5/1 pood
Partner 1 works while partner 2 rests. Partners switch off every exercise.
Partner 1 works while partner 2 rests. Partners switch off every exercise.
Metcon (Time)
Partner WOD #3
1000m Row
1200m Run
1000m Row
1200m Run
Partners switch off every 250m on row, and 200m on run.
3X
10 Samson Lunge w/band pass through
10 Mobility Burpee
10 Band Goodmornings
10 BandSquats