WOD
Monday 01.15.2018
POSTED ON January 14, 2018
Monday | 01.15.2018
Warm Up:
5 strokes on rower arms only
5 strokes on rower arms only
5 squats with press out
5 hanging knee raises
10 cossack squats
x3-4 set
Foundation:
A. Ring Muscle Up
EMOM 6min 3-5 ring muscle ups
*intermediate 3-5 jumping ring muscle ups
*Beginner 10 low ring transitions with feet elevated
Patner Metcon:
Level 1 (RX)
17min AMRAP
100 cal row
80 double unders each
60 2 for 1 wall balls 20/14
40 synchro burpees
20 synchro toes 2 bar
Level 2 (Intermediate)
17min AMRAP
100 cal row
80 double unders
60 wall balls 20/14 9ft targret
40 synchro burpees
20 synchro toes 2 bar
Level 3 (Beginner)
17min AMRAP
100 cal row
80 single unders each
60 wall balls 20/10 9ft target
40 synchro burpees
20 synchro hanging knee raises
