Happy Birthday Kyle! Let us know if its your birthday so we can sing and make you do burpees and or sit-ups:) 

092218 WOD

A. Warm-up: Coach’s choice

B. Every two minutes for 12 minutes:

Minutes 1-2 & 7-8: 100-meter farmers carry

Minutes 3-4 & 9-10: Row 250 meters

Minutes 5-6 & 11-12: Air bike 20/15 cal

C. 15:00 AMRAP

In teams of two, with one person working at a time, alternate to complete full rounds each of:

1 ring complex: 2 toes to rings + 2 ring muscle-ups (sub 2 toes-to-bar + 2 chest-to-bar pull-ups)

10 wall balls (20/14) to 10′

100-meter sprint

(Partners must tag out)

+ Optional individual workout

15:00 AMRAP

1 ring complex: 2 toes to rings + 2 ring muscle-ups (sub 2 toes-to-bar + 2 chest-to-bar pull-ups)

10 wall balls (20/14) to 10′

100-meter sprint

Rest 1:00 after each round

>> On-Ramp

15:00 AMRAP

2 ring rows + 2 v-ups

10 DB thrusters

100-meter sprint

>>Modifications will be given

What do you think about when you are riding that bike? 🙂

092118 WOD

A. Warm-up: Coach’s choice

B. Take 12:00 to build to a heavy three in the thruster

C. Two rounds for time:

400 Meter Run

21 Thrusters (95/65)

12:00 time cap

>> On-Ramp

Two rounds for time:

400 Meter Run

21 dumbbell thrusters

12:00 time cap

>>Modifications will be given

D. 2:00/ side quad smash

“Be faithful in small things because it is in them that your strength lies.” — Mother Teresa

092018 WOD

A. Warm-up: Coach’s choice

B. Five rounds for time:

1 Minute Calorie Bike

1 Minute Reverse Lunges

1 Minute Ball Slams

1 Minute Rest

C. 4:00 Tabata

Arch hold

Hollow hold