WOD 190907 (六)

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COMMUNITY WOD

This month we will celebrate the 20-year anniversary of the classic movie “Fight Club” with a special Community WOD! 在這月我們將會慶祝經典電影「Fight Club」的20 週年,請帶著你的搭檔參與這次活動,我們有一個神秘的夥伴WOD給各位。🤜🏻💥🤛🏻

1. Warm Up + Mobility

<total 20:00>

EMOM 11 (1 round):

  • 12/9 cal Row

  • 10 DB Thrusters (light)

  • 10 DB Power Cleans (light)

  • 5 Box Jump-Overs (20)

  • 5 Scapular Pull-Ups

  • 9/6 cals Bike

  • 10 WB Shots (light)

  • 10 KB SDHP (light)

  • 5 Box Jump (20)

  • 10 DB Push Press (light)

  • 12/9 cal Ski

2. Community WOD

<total 40:00>

“Fight Club Gone Bad!”

EMOM 33 for reps (3 rounds) in 2-person teams:

  • Row (cals)

  • DB Thrusters (15/10)

  • DB Power Cleans (15/10)

  • Box Jump-Overs (15/10)

  • Pull-Ups

  • Bike (cals)

  • WB Shots (9/6)

  • KB SDHP (32/24)

  • Box Jump (24/20)

  • DB Push Press (15/10)

  • Ski (cals)