Wod Thursday 8/11/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:  

Tunnel Spotting

3.     Wod:

 AMRAP 20:

  • 50′(15m) HS Walk
  • 40 Calorie Row
  • 30 ab-mat sit-ups
  • 20 Ring Dips
  • 10 Shoulder to Overhead (135,95)

Scale for hand stand walk:

  1. 3 wall walks = 15m HSW
  2. 15m bear crawl

Scale for ring dips:

  1. Use bands
  2. bar dips
  3. Box dips




Posted in WOD

7 thoughts on “Wod Thursday 8/11/16

  1. 2 rounds. Wall walks, dips on boxes, 65# STOH. The 20 dips really slowed me down! But like Mick said, I was building strength! Always appreciate the push, Mick!


  2. Felt so off today. Not sure if it was the humidity or tired shoulders but I found this rough today.
    2+29 calories
    Bear crawls, 10 strict dips, 75#


  3. WOD: 1 round plus HS work, row, an mats and 6 dips.

    HS work: kick up to walk without hitting wall and holding an unassisted hand stand. Did apx 2:30 per round of this practice.
    RX rest


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