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WOD

“Sore Eyes” (AMRAP – Rounds and Reps)

“Sore Eyes”

AMRAP 20:

20 Wallballs

20 Power Snatches

20 Box Jumps

20 Push Presses

20/14 Calorie Row

Subs

200m Run or 14/10 Cal Bike

RX+-Same as RX

RX-20/14#, 10/9′, 75/55#, 24/20″

50-59-14/10#, 10/8′, 65/45#, 20/16″

60+-10/6#< 10/8', 55/35#, Step Ups
Basics-10 AMRAP, Light Weight, PVC/BB, Step Ups
DESCRIPTION

The movements resemble those in the benchmark workout “Fight Gone Bad”

Over the 20 minutes of work, we can expect to complete between 2+ to 4 rounds

BARBELL MOVEMENTS

Choose a light weight for both movements that you could easily cycle for 20+ unbroken reps when fresh

WALLBALLS

Men throw to 10 feet

Women throw to 9 feet

BOX JUMPS

Stand to full extension on top of the box

We recommend stepping down or jumping down instead of rebounding

AFTER PARTY

Stamina Squats 16 min

Stamina Squats

On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

Single Barbell Loaded @ 85-87% 1RM Front Squat