Saturday, September 22, 2018
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