Outlet Brawl WODs

WOD A

CAP – 18 min

Chipper

Athletes can split movements as needed

RX:

200 DU

AB cal 150/100

80 DB Box Step overs  50/35 (20 inch box Male/Female)

60 DB DL Burpees 50/35

Scaled:

200 Singles

AB cal 100/80

60 DB Box Step overs 35/20 (20 inch box Male/Female)

40 DB DL Burpees 35/20

WOD B 

Cap 12 min

Classic 21-15-9 and 9-15-21

RX:

Partner 1 must complete 21-15-9 of following movements

(KB) Hang snatch 53/35-21-15-9 on each arm.

Goblet Lunges

-then-

HSW- 40 feet.

Partner 2 must HSW 40 feet back to KBS and complete 9-15-21 of following movements

(KB) Hang snatch 53/35-9-15-21 on each arm

Goblet Lunges

Scaled:

Partner 1 must complete 21-15-9 of following movements

KBS 53/35

Goblet Lunges

Bear crawl 40 feet

Partner 2 must Bear crawl 40 feet back to KB and complete 9-15-21 of following movements

KBS 53/35

Goblet lunges

WOD C

Cap 9 min 

Bench Mark Workout Karen: 

RX:

150 Wall ball shots (20/14)

One partner working other partner must hang from rings can switch roles as needed.

Scaled:

150 Wall ball shots (20/10)

One partner working other partner must hang from rings can switch roles as needed.