1) STRETCH:
2) WARM UP:
**SKILL WORK**
FRONT SQUATS
SUPINE RING ROWS
SUPINE RING ROWS
3) W.O.D:
AMRAP 20 OF:
24 Double Unders
12 Front Squats #95
6 Supine Ring Rows
*Post total number of rounds completed and any partial round to comments. In order to post a RXd score make sure the top edge of the box/support your gonna place your feet on is exactly the same height of the bottom the hanging rings your gonna be pulling to, depending on your arm length you might need a minimum 30" box/support to accomplish this.
*RAMP WOD**
AMRAP 15 OF:
6 BURPEES
8 FLOOR WIPERS
10 GOOD MORNINGS #45 (Barbell Only)
* Post total rounds and any partial round completed to comments. Scale Load (Add+) for Good Mornings if needed, and post to comments as well.
AMRAP 20 OF:
24 Double Unders
12 Front Squats #95
6 Supine Ring Rows
*Post total number of rounds completed and any partial round to comments. In order to post a RXd score make sure the top edge of the box/support your gonna place your feet on is exactly the same height of the bottom the hanging rings your gonna be pulling to, depending on your arm length you might need a minimum 30" box/support to accomplish this.
SUPINE RING ROWS ABOVE. BOX/SUPPORT NOT SHOWN AT RXd HEIGHT. FULL ROM REQUIRES THE TOP EDGE OF THE BOX BE AT SAME HEIGHT OF BOTTOM OF THE RINGS.
WHITEBOARD
*RAMP WOD**
AMRAP 15 OF:
6 BURPEES
8 FLOOR WIPERS
10 GOOD MORNINGS #45 (Barbell Only)
* Post total rounds and any partial round completed to comments. Scale Load (Add+) for Good Mornings if needed, and post to comments as well.
*RAMP WOD**
ReplyDeleteAMRAP 15 OF:
6 BURPEES
8 FLOOR WIPERS
10 GOOD MORNINGS #45 (Barbell Only)
TOTAL: 8-Rounds and 5-Burpees in 15 minutes
followed by: 1 mile run 8:31 / 3 - 3min rounds of Mitt work
**Good stuff RED!!
ReplyDelete**J DOING WORK IN FRISCO OH YEAHHH!
CEDRIC - 8RDs+12FS
ReplyDeleteBRYAN - 7RDs+12FS
MARTIN - 6RDs+4RR
RAMP WOD - SEE WHITEBOARD
SHAWN - IR