WOD Sunday Funday 1/12/20

by | Jan 11, 2020 | News | 5 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
EMOM 20 (4 rounds) –Or choose a WOD you missed this week.
Minute 1 10 DB Bench press (AHAP)
Minute 3 10 to 15 Burpees
Minute 3 5 to10 pull-ups
Minute 4 20/14 Calorie bike
Minute 5 1 to 2 rope climbs
*Movements should be completed in 30 to 40 seconds. Allowing you to transition to the next movement and be ready at the top of each minute. 
*Talk to the coach for appropriate movement options, rep and calorie counts.

Post WOD:
Agile 8

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5 Comments

  1. Deb.
    Deb. on January 12, 2020 at 10:27 am

    “Follow the Leader”: 10 Cal Bike | 1/4 Legless Rope Climb, 3/4 With Legs | 10 DB Bench @ 35# | 15 Burpees | 5 Strict Pull Ups
    Lots of fun this morning with this workout! Kept everything consistent for the 4 Rounds – fun to practice legless rope climbing as well. Thanks Frozen!

  2. JD
    JD on January 12, 2020 at 11:19 am

    I knew I was going to be away all of this week and that my wrist wasn’t going to like four rounds of burpees and pull-ups today, so I did my own thing (Thanks Frozen!) and it actually worked out pretty well.

    For time:
    60 cal bike
    50 ab mats
    40 cal row
    30 cal ski
    20 push-ups (I did to a low bar)
    10 toes to bar
    5 rope climbs

    16:35

    The hardest part was the row into the ski, but it was a nice grinding chipper type workout. It would actually (for more fit people) have been fun to go back up after the rope climbs…same stuff in reverse…10 ttb, 20 pushups, etc…

    Great to see so many people at the box today!

  3. JL
    JL on January 12, 2020 at 11:39 am

    Home EMOM. 4 rds. 17 cal row, 10 bar dips, 15 #35 DB bench press, 10 banded pull-ups, 8 Box HSPU. Last rd HSPU for me took a minute plus.

  4. Roland
    Roland on January 12, 2020 at 3:54 pm

    EMOM
    20 Cal Bike, 2 Rope Climbs, 10 Burpees, 8x#50 DB press, 5 strict PU’s

  5. John
    John on January 12, 2020 at 3:56 pm

    10 DB press at 40lbs
    12 burpees
    5 strict pullups
    20 cal bike
    2 rope climbs
    Kept everything the same across all 4 rounds.