SWOD10 Minute EMOMPick two of the following movements that have been in Opens past but we have yet to see them this year. Work on your two weakest.-Thrusters-Overhead Squats-Snatches (Dumbbell or barbell)-Handstand Push-ups/ Handstand Walks-Deadlifts-Box Jumps-Muscle Ups-C2B Pull-ups
WOD2 Rounds2 Minute Moderate Bike (Keep rate above 60/55 RPM)1 Minute Max Sit-ups2 Minute Moderate Row1 Minute Max D-Balls over the Shoulder 70/502 Minute Moderate Bike1 Minute Max Box Jump Overs 24/202 Minute Moderate Row1 Minute Max 10M Farmer Carry 35/26
*The goal of the bike and row is to keep your heart rate above 110 BPM throughout the workout while the 1 minute max efforts are meant to push you. We will total up the amount of sit-ups, D-balls, Box jump overs and sprints you complete in the 24 minutes.
Spartan WOD3 Rounds of the above workout but substitute the following:D-Balls = Burpees