Tuesday, October 18th, 2022
General Warm-Up
3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball thrusters
30 seconds med ball good mornings
30 second high knees
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball thrusters
30 seconds med ball good mornings
30 second high knees
Strength
5 rounds / 40 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 30 seconds on / 30 seconds off
Hanging hollow body hold
Farmer hold building weight
10 rounds / 30 seconds on / 30 seconds off
Hanging hollow body hold
WOD
Competitive
as many rounds as possible in 12 minutes
12 thrusters (95 / 65)
12 bar facing burpees
12 thrusters (95 / 65)
12 bar facing burpees
Performance
as many rounds as possible in 12 minutes
12 thrusters (75 / 45)
12 bar facing burpees (step over allowed)
12 thrusters (75 / 45)
12 bar facing burpees (step over allowed)
Lifestyle
as many rounds as possible in 12 minutes
12 thrusters (45 / 25)
12 bar facing burpees (step over allowed)
12 thrusters (45 / 25)
12 bar facing burpees (step over allowed)