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