WOD
 | Sat, Apr 4 2020 |  |
| 2x AMRAP10-Mountain Climbers-Lunges-Supermans | Severin | 10-9-8-7-6-5-4-3-2-1 C2B-Devil Press |
2x AMRAP10-Mountain Climbers-Lunges-Supermans
(Rounds, Int)
For 2 cycles:
AMRAP in 10 mins of:
30 Mountain Climbers
20 Walking Lunges
10 Supermans
Rest 5 mins between each cycle.
For each cycle restart the AMRAP.
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Rx2 Scaling Options:
Mountain Climbers => :30 sec plank hold
Walking Lunges => Alternating Reverse Lunges => Box Step-ups
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3 Things:
- Keep the intensity high for each 10 min AMRAP. You get a full 5 min rest between AMRAPs, so treat each one like it's the only one you'll do.
- Look to get many rounds for each AMRAP. The movement cycle time should be quick. If it isn't, consider reducing the reps for each movement.
- Supermans. First time with this movement. Hold the top of each rep for a full second, and stay long (toes pointed, quads and glutes squeezed).
| Wesley | 10 rds + 30 MC + 5 Lunges / 9 rds + 30 MC + 20 Lunges + 8 SM Rx | | | DeAnna | 9 rounds + 30 MC/ 8 rounds + 30 MC + 20 lunges + 5 SM Rx | |
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Severin
(Time)
For time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run, 5 km
If you've got a twenty pound vest or body armor, wear it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
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10-9-8-7-6-5-4-3-2-1 C2B-Devil Press
(Time, Int)
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Chest-to-bar Pull-up
Dumbbell Devil Press, 35/50#
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Rx2 Scaling Options:
-Chest-to-bar Pull-up > Pull-up > Ring Row
-Lighter DBs
| Chris S | 11:21 Int | Inverted rows, 25# DB, appropriately named devil's press |
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