Warm Up/Mobility (16 Min Cap)
2 Rds: Run 200 M + 20 Rockers + 20 Supermans + 20 Sec. Shoulder Hold w/PVC
2 Rds: 20 KB Snatch + Lunge (10L/10R) + 40 Sec. Hold
2 Rds: 20 Sit ups + 20 Wallballs (10/14) + 20 Sec. Hold Squat Therapy w/Med Ball
3 Rds: 30 Secs on 30 Secs of Rest Of
Strict HSPU or Incline /L Seat Push Ups
30 Secs on 30 Secs of Rest Of:
Kipping HSPU 1 Min Rest/Transition
2 Rds: AMRAP Strict T2B or windshield Wipers
WOD: AMRAP: 20 Min AMRAP
10 Burpee Wall Ball (14/20) Over Pull Up Bar + 50 Du’s or Jump Tucks + run 600 M
20 Burpee Wall ball (14/20) Over Pull Up Bar + 40 DU’s or Jump Tucks + run 400 M
30 Burpee Wall ball (14/20) Over Pull Up Bar + 30 DU’s or Jump Tucks + run 200 M
40 Burpee Wall ball (14/20) Over Pull Up Bar + 20 DU’s or Jump Tucks + run 100 M
Buyout: 40 V-Ups W/Weight (14/20)
I’ll be straight up with you.
This workout was pure hell and kicked my butt!
Did I finish? Nope! I ran out of time on #27 of the 30 burpee wall balls. I felt like I did them all. LOL! The jump tucks did me in. LOL! Some WODS you enjoy. While others you hope to NEVER see again. This WOD I can live without ever seeing or doing again.
Though the WOD was tough, just like any other day, when I glanced around the room and witness everyone pushing beyond their limits, the culmination of energy is inspiring. I have to keep pushing. Giving up is not an option.
Seriously, it’s late and I gotta stretch out…