Monday, Oct. 9, 2017

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome

100917 WOD

A. Warm-up: Coach’s choice

B. Squat [ month 2 | week 1 ] – ADD 10# TO 1RM to find new WW

65% x 5

75% x 5

85% x 5+

Working weight is 90% of 1 RM

C. 14:00 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 DB thrusters (50/35)

100-meter sprint

(Partners must tag out)

+ Optional individual workout

14:00 AMRAP

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

10 DB thrusters (50/35)

100-meter sprint

Rest 1:00 after each round

>> On-Ramp

14:00 AMRAP

2 ring rows + 2 v-ups

10 DB thrusters

100-meter sprint

Rest 1:00 after each round