9.25.19

A. Warm Up Row 1000m/850m 25 Push Ups 25 Ring Rows 25 Box Jump Step Down 24/20″

B. Strength Strict Press Build up to a 1RM *Record this on the whiteboard plus wod scores

C. WOD 3 minute AMRAP Strict Pull Ups -rest 2 minutes- 3 minute AMRAP Strict Handstand Push Ups *scale back to hand release push Ups -rest 2 minutes- 3 minute AMRAP Kipping Pull Ups -rest 2 minutes- 3 minute AMRAP Push Up *coaches challenge ring push Ups

0 views0 comments

Recent Posts

See All

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals