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Wrong Turn

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WOD

26OCT2019

Warm-up

Warmup
200 Meter Easy Row with Partner Sampson Stretch
400 Meter Medium Row with Partner Spiderman
200 Meter Easy Row with Partner Inchworm

2 Rounds x 30 Seconds Each:
Glute Bridges
Cossack Squats
Mountain Climbers
Hollow Hold

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Mobility

Front Rack Stretch: 1 Minute
Pec Stretch: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side

Metcon

In this team of 2 workout, one athlete is completing as many rounds and reps of the inside work while the other athlete completes a 500m Row

Wrong Turn (AMRAP - Rounds and Reps)

Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups

*Continuous 500m Row (High Damper Set)
*When teammates switch, one athlete will pick up where the other left off

Whiteboard:

Saturday, October 26, 2019

Athletes: