Warm-up
Coach’s choice
WOD prep
Max height box jump
WOD
Midnight Run
AMRAP 12:
8 Box jumps (24,20)
8 Ring dips
Ascending ladder of Kettlebell Swings by 3s. (53,35)
(8/8/3, 8/8/6, 8/8/9, 8/8/12, 8/8/15, 8/818, 8/8/21…..)
Options for ring dips: Bands, or bars.
*Scale load of Kettle bell if needed
Post WOD
Banded Bully 2 minutes each side.
Max Height Box Jump: 27.5″ (Nearly 1/2 of a ‘Deb’, 1 ‘Deb’ = 59.5″)
Midnight Run: 138 | 4 Ring Dips | 35# KBS
The score on the board is incorrect as I neglected to reduce each round by 4 ring dips. Was happy to do 4 strict ring dips/round and graduate from the red band. Fun 5:30 class!
Max box jump 30″
WOD 206Rx
Max height jump: 27.5 (jumped on blue mats)
Great job to the 6:30 high jumpers! It’s a little bit of a phobia for me, even on the blue mats!
WOD: 195 (red bands)
Great job on your strict ring dips Deb! I got to see them coming in to the 6:30 class – they looked really good!
Max Box Jump: 46 3/4″ PR!!!
WOD: 209RX
Nice jump Justin!! That’s 79% of a Deb!! Impressive!
Max Box Jump 41 3/4
WOD: 155
8/6
Midnight Run
242 rx
47″
194 rx