6:30am crew getting after it!
Warm-up
Coach’s choice
WOD prep
Choose a kettle bell load and perform 30 turkish get-ups for time. Choose a load that you can get a consistent 3 reps on each arm. The reps must be even on each arm.
WOD
Misty Day
AMRAP 20
5 Strict Pull Ups
10 Strict ring dips
15 ab-mat sit-ups
20/15 cal bike/15 burpees
*Alternate bike and burpees every other round.
Options for pull-ups:
1. Bands
2 Ring rows
3. Scale reps
Options for ring dips:
1. Bands
2. Bar dips
3. Scale reps
Post WOD
Over head banded distraction 2 minutes a side,
TGU – 19 reps @ 26#…way tougher than I thought I would be to keep the core tight for 4 minutes and not lose the bell out to the side.
WOD: 6 rounds even…dips were to the new “toe touch” scale, which is definitely more effective than the red band…burpees (even just 3×15) were absolutely awful after Sunday’s 444 burpees! My forearms and shoulders are still screaming!
Turkish get-ups: 19 (18lbs) within 4 min cap
WOD: 5+5 (red band for the ring dips)
I initially attempted the ring dips with my feet touching the floor, but I couldn’t quite figure out how to make it effective for me, so I switched to the red band halfway through dips in the 2nd round. I was happy to have kept my pull-ups at 5 each round, even if not unbroken!
7+13 rx
On the Road
1 Mile Run
Then 4 Rounds of
– 10 Push Ups
– 20 Dumbbell Snatches (#35/40/45/50)
– 15 Hollow Rocks
– 15 Supermans
1 Mile Run
7 + 19 rx