Wod Tuesday 8/16/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements

3.     Wod:

 J.T. Last done 3-1-12

21-15-9 reps for time of:

  • Handstand push-ups
  • Ring dips
  • Push-ups

Beginner:

21-15-9 reps for time of:

  • Dumbbell shoulder press (25,15)(see video)
  • Box dips(see video)
  • Push-ups, banded (see video)

Intermediate:

15-12-9 reps for time of:

  • Handstand push-ups
  • Ring dips
  • Push-ups

The repetitions have been decreased to keep the intensity high. If the intermediate is unable to do any of the movements, use the modifications above for the beginner with 21-15-9 repetitions. The intermediate can also scale only the movement they are challenged with and keep the others as prescribed. The goal is to be challenged, but also to minimize rest.

 Cash out:

4 x 400m run. 1:1 work to rest.  Use your phones to track your times and splits.

Beginner:

4 x 200m run. 1:1 work to rest.  Use your phones to track your times and splits.

Intermediate:

As prescribed.

 

 

Posted in WOD

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