WOD 200411

WOD 200411

2 Different Options!

WOD 1 –
Grab a backpack and stuff it as heavy as you want
Then,
For time:
Run 400m without backpack
Then grab backpack and run 400m again, but every 100m stop to perform a different exercise:
Station 1 – 20 Swings w/backpack
Station 2 – Bear crawl 50ft – pulling backpack
Station 3 – 20 Sit-ups w/backpack
Station 4 – 20 G2OH w/backpack
Repeat 100m run intervals w/stations for 3 full laps. (4, 400m runs total)

WOD 2 –
“Filthy 50”
For time:
50 Box Jumps (24/20) – (step ups/weighted)
50 Jumping Pull-ups – (ring rows, barbell/DB/KB rows, supine rows)
50 KB Swings (53/35) – (other object swings)
50 Walking Lunge Steps
50 K2E – (Lying V-ups, knee tucks)
50 Push Press (45/35) – (any object)
50 Back Extensions – (supermans/weighted)
50 Wall Ball (20/14) – (thruster)
50 Burpees
50 Double Unders

*Modifications/Substitutes next to movement

miki

miki

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