Public Whiteboard

Components

Six Feet Under Scaled

Six Feet Under

Settings

WOD

5.31.19

30 Seconds at each movement

Medball Front Squats
Easy Bike
Samson
Medball Toss for height
Moderate Bike
Single-leg RDL
Medball Cleans
Fast Bike
Walkouts

Warm-up

Primer
@lighter weight, low intensity
100m Run
6 Single Alternating DB Snatches
6 Alternating Step-ups
6 Deadlifts
100m Run
3 Dual DB Snatches

@wod weight, moderate intensity
100m Run
6 Single Alternating DB Snatches
6 Alternating DB Step-ups
6 Deadlifts
100m Run
3 Dual DB Snatches

Six Feet Under Scaled (AMRAP - Rounds and Reps)

300m Run
30 Kettlebell Swings 35/25
30 Step-ups 24/20
30 Kettlebell Deadlifts 35/25

*run=1 rep

Six Feet Under (AMRAP - Rounds and Reps)

AMRAP in 15 minutes
400m Run
30 Dual Dumbbell Hang Snatches
20 Single Dumbbell Alternating Step-ups 24/20 (R1, L2, R3, etc)
10 Deadlifts

Rx 35/25, 95/65
Rx+ 50/35, 135/95

*run=1 rep

Whiteboard:

Friday, May 31, 2019