WOD
"Sparky"
For Time:
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)
Accessory
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
WOD
""Big Steve""
Teams of 2
20:00 AMRAP
5 rounds (each):
20/15 Calorie Row
20 V-Ups
One partner starts on rower, one starts on V-Ups. Switch when reps are completed.
-into-
Max reps Bench Press 155#/95# in remaining time.
*Partner must dead hang from the pull up bar while the other partner benches
WOD
"Duthie Park"
For Time:
1000/850m Row
25 Box Jumps 24"/20"
25 Hang Power Cleans 155#/105#
25 Box Jumps 24"/20"
1000/850m Row
WOD
"Jack-O-Lantern"
For Time:
1000/875m Row @70% Effort
-Rest 3:00-
8x200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
* Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes).
* Score is clock time at finish
