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STUDIO CITY

“Red Widow”
2 rounds :

Amrap 3 minutes :
Partner 1 : Row 250 meters 
Partner 2 : Hold Bar in Hang Position (135/95)
In time remaining:
MAX Wall Balls (20/14)

Amrap 3 Minutes :
Partner 2 : Row 250 meters 
Partner 1 : Hold Bar in hang position 
In time remaining:
MAX DB Devil Press (35/25)

Amrap 3 minutes :
Partner 1: Row 250 Meters 
Partner 2 : hold Bar in Hang position 
In time remaining :
MAX Bar Muscle Ups or Chest to Bar Pullups

Amrap 3 minutes :
Partner 2 : Row 250 meters 
Partner 1 : Hold Bar in Hang position 
MAX Synchronized Burpees

Rest 3 minutes … 
And then do it all over again

Each Bar Muscle Up = 5 reps 
If the holder drops the bar the rower must stop rowing until the holder has picked the bar up


HERMOSA BEACH
WOD
AMRAP in 10 minutes: (#1)
10 Box Step Overs (24/20) (50/35)
60 Double Unders
5 Bar Muscle Ups
25 Abmat Sit Ups

-- rest 2 minutes --

AMRAP in 10 minutes: (#2)
10 Box Jump Overs (24/20)
500 meter Row
15 Chest to Bar Pull Ups
25 Abmat Sit Ups

-- rest 2 minutes --

AMRAP in 10 minutes: (#3)
10 Box Jumps (24/20)
50 Walking Lunges
15 Pull Ups
25 Abmat Sit Ups

(#4) TOTAL REPS

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