Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
Practice ring dips or ring dip options.
WOD:
Wallbanger
AMRAP 20:
20 Wallballs (20,14)
10 Ring dips
20 Box Jumps (24,20)
10 Front Squats (115,80)
20/15 Calorie row
Option 2:
AMRAP 20:
20 Wallballs (20,14)(10′,9′ target)
10 Ring dips
20 Box Jumps (24,20)
10 Front Squats (95,65)
20/15 Calorie row
Option 3:
AMRAP 20:
20 Wallballs (14,10)(10′,9′ target)
10 Ring dips
20 Box Jumps (20)
10 Front Squats (75,55)
20/15 Calorie row
Options for ring dips:
1. Bar dips
2. Push-ups
Post WOD:
Agile 8
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3+62
14# WB, bar pushups, 80# back squat
Join us for the first Breakfast Wednesday of 2020 at 2 Mauro’s tomorrow! Meet at the box at 7:30 am. Everyone welcome!
Wallbanger 3+22 115# back, push ups.
Wallbanger: 3 Rounds | 14# wall ball to 8′ Target | 65# Front Squats
A challenging combination of movements in this workout, but it did move along. I tried to focus on larger sets of wall balls and keep ring dips to 2-3 sets. Box jumps were steady and front squats were unbroken. A nice crowd at 5:30 kept the energy up! Thanks Hanna!!
4+10 Rx…legs definitely start to feel like they’re made of lead!
3+20 (10#wb to 10′ / pushups / 75# front squats)
Great workout! Thanks for a fun class, Hanna!
3 + 21 rx