20 Sep, 2020
9.20.20
The Hurricane (10 Rounds for reps)
AMRAP x 2 mins:
5 Ring Rows
5 Push Ups
5 Squats
5 Down Ups
5 Sit Ups
5 Ring Rows
5 Push Ups
5 Squats
5 Down Ups
5 Sit Ups
Rest 1 min
AMRAP x 3 mins:
5 Pull Ups
5 Deficit Push Ups (45/35lb Plates)
5 Back Squats (95/65)
5 No Jump Burpees
5 Weighted Sit Ups (20/14)
Rest 1 min
AMRAP x 4 mins:
5 Strict Pull Ups
5 Push Jerks (95/65)
5 Front Squats (95/65)
5 Burpees
5 V-Ups
Rest 1 min
AMRAP x 5 mins:
5 C2B Pull Ups
5 Push Press (95/65)
5 OHS (95/65)
5 Burpees over the Bar (lateral)
5 Hanging Knee Raises
Rest 1 min
AMRAP x 6 mins:
5 Bar MUs
5 Strict Press (95/65)
5 OH Lunges – each leg (95/65)
5 Burpees over the Bar (facing)
5 T2B
Rest 1 min
AQAP complete:
400m Run
Time Cap: 5 mins
Come back down the ladder
This wod mimmicks the build up of intensity as a hurricane approaches our shores. The 5 mins to complete the 400m run is to symbolize the eye of the storm. Then we see the winds reversed as the storm moves away.