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