WOD 12042022’ Tuesday
Task 1 : Conditioning
Team of 4 ( I go you go )
2 partners work , 2 partners rest
Every 2-minutes Alt. A and B until 450/350 Cal Row completed
A. Amrap x 2-minutes
12 Double DB Swing 22.5/15kg
36 sync lateral hop over the PVC
Remaining time Max cal Row
B. In two minutes window
30 sync lateral hop over the PVC
30 Double DB Deadlift 22.5/15kg
Remaining time Max cal Row
Flow : 2 rounds of part A, 2 rounds of part B. Each set of 2 partners must complete both A & B.
Example: partner 1 & 2 does A, partner 3 & 4 does A. Then partner 1 & 2 does B, partner 3 & 4 does B, and so on until calories are completed.
Time cap : 45-minutes
Bonus work :
Strongman
Rotate A,B and C Every 2:30 for 12 Rounds
A. 30M Yoke carry
B. 30M Farmer carry
C. 30M sled Drag
Accessory :
Supersets x 3 Rounds
20 Face pull
10 DB shrug
Swiss ball rollout from plank
3 sets , 20 reps