WOD for Warriors

In honor of and with Team RWB Bentonville!


Armistice Partner WOD

Warm up:

25 Jumping Jacks

3 Yoga Worms

5 Lunge Twists (each side)

3 Spinal Flow


Option 1>3 Months

AMRAP in 22 Minutes

11 Power Cleans 95/135

11 Burpees

19 Toes to Bar/Knees to Shoulders

18 Wall Balls 10/20 (or DB Thrusters) 15/20



Option 2<3 Months

AMRAP in 22 Minutes

11 Power Cleans 65/95

11 Burpees

19 Toes to Bar/Knees to Shoulders

18 Wall Balls 4/10 (or DB Thrusters) 10/15

11 Burpees

11 Walking Lunges (R+L=1)


18 Squats


Option 3<1 Month

AMRAP in 12 Minutes

6 Power Cleans 45/65

3 Burpees

6 Situps

6 DB Thrusters 5/8



Cool Down:

Child's Pose

Low Back and Piriformis Stretches

QL Stretch


Post # of Rounds and Thoughts to Comments


Team RWB Bentonville

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