Feb 12, 2018

 

a) WARM UP:

29 BURPEES!!  Happy Bday Jamie!

3 Rounds:

  • 3 Ring Rows
  • 6 Slow mountain climbers
  • 9 Slow Air Squats
  • 12 Sit-Ups

Into, 1 round of:

  • 3 Box Jump Up/Step-Downs
  • 3 Kipping Pull Ups
  • 3 Slow Burpee Box Jump Overs
  • 3 C2B Pull-Ups
  • 3 Faster Burpee Box Jump Overs
  • 1-2 Bar Muscle-Ups or 1-2 additional CTB Pull-Ups
b) WOD 1:

For time:

  • 21 Burpee Box Jump Overs (24/20)
  • 9 Bar Muscle Ups
  • 15 Burpee Box Jump Overs (24/20)
  • 7 Bar Muscle Ups
  • 9 Burpee Box Jump Overs (24/20)
  • 5 Bar Muscle Ups

Time cap: 10 mins max

** scale: jumping bar muscle ups (video: https://www.youtube.com/watch?v=Koq1w6OB7cg or C2B or chin over bar pull ups)

c) WOD 2:

18 min AMRAP:

  • 12/9 Calorie Assault Bike (rower: 15/12 cals, airdyne: 18/15 cals)
  • 15 Wall balls (20/14)
  • 12 Alternating Dumbbell Snatches (50/35)
  • 9 Toes to Bar
d) ACCESSORY WORK:

  • Work on DU for 5 mins
e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD