Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Captain America II
Team of 3 or 4 divide the reps, row & bike however you like. 1 athlete works on the inside movements while the others rest. *The sand bag run will rotate between the team and is continues and stops at the 25 minute mark.
With a running clock
Buy in 1776 meter row
then AMRAP
17 Pull-ups
76 Double unders or 152 singles
20 Barbell push press (95,65)
18 toes to bar
*131m Sand bag run (50,35)
@ the 25 minute mark row 2018m
then 242 cal bike *Score will be your rounds + reps and your total time.
1776 + 242 calorie bike = 2018.
*1 bike per team
*1 rower per team
*Scale loads and movements as needed.
This wod is scored in 3 ways: every time the toes to bar are completed that represents 1 round.
1. Rounds + reps of the pull-ups, double unders, barbell push press and toes to bar.
2 Total completed sand bag runs.
3. Total time>
Post WOD:
Lax ball scaps 2 minutes per side
Endurance & Stamina
Captain America II
CFS Brief:
Happy 4th of July!
I am so confused.
Captain America II with Ken (aka Ant Man) and Jess (aka Wonder Woman): 44:11 Total Time | 4+4 Rounds | 12.5 Sandbag Run
Lots of fun working with these Superhero! Worked really well as a team and together chipped away at the rows and the bike…because we did not do enough rowing yesterday 😬
Captain America II
Dana,Matt,John
Sand bag runs 15
Rounds 5+41
Total time 39:56