WELCOME BACK FROM A LONG WEEKEND! WHAT BETTER WAY TO COME BACK THAN WITH 3 MINI WODS?!!
WOD:
AMRAP 10:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
5 Min Rest, then…
21-15-9:
Power Cleans (135/95)
Russian KB Swing (70/53)
3 Min Rest, then…
12-9-6:
Push Press (135/95)
Goblet Squat (70/53)
So, everyone will be on the same clock for the AMRAP, and the rest. Once you start the 21-15-9, that’s when you are watching the clock for yourself. Once you finish the 21-15-9, look at the clock. Whatever time it says, add three minutes, and that is when you will begin the 12-9-6 portion. WOD is two separate scores. The AMRAP is score 1 (only count wall ball shots). Score two is the time it takes you to finish both the 21-15-9 and the 12-9-6 (don’t include the rest times)
Scaling Options:
Med ball weight -> 14/10 -> as needed
Deadlift -> 185/130 -> 155/110 -> 135/95 -> as needed
PCs & PP weight -> 115/80 -> 95/65 -> as needed
KB weight -> 50/35 ->35/25 -> as needed
