Sunday 20200830

Warm-up (No Measure)

1:00 Bike (EZ)

Into…

AMRAP x 3 MINUTES

5 Up-Downs
10 Tuck Jumps
20 Crossbody Mountain Climbers

Into…

1:00 Bike (Hard)

Extended Warm-up – Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1 – 12 False Grip Ring Rows or Ring Pull Ups
Min 2 – :30 Box Jumps*
Min 3 – :45 Bike

*Start at a low box height and increase each set.

(No Measure)

Workout – Metcon (AMRAP – Reps)

EVERY 3:00 x 6 SETS

15/12 Cal Bike
12 Box Jumps (30/24)|(24/20)
Max Ring Muscle-Ups or Up-Down + C2B in Remaining Time

(Score is Reps)

Optional Cool Down – Warm-up (No Measure)

FOR RECOVERY

1:00 Saddle Stretch
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Wall Calf Stretch (R)
1:00 Wall Calf Stretch (L)
1:00 Rebound

(No Measure)

Posted in WOD

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