 | WOD Blog |  |
Wed, Nov 3 |
 | Happy Birthday: Michelle L |
 | 100th Day: RICH MA(600th) |
110321 Workout
Cardio,Strength: Time
Workout
WARM-UP
AMRAP x 8 MINUTES
:45 Bike*
:30 Hollow Hold (Alt. each round with Quad Hold)
10 Scap Pull-Ups
10 Ring Rows
10 Up-Downs**
*Athletes increase the pace each round
**Option to switch to Burpees at 4:00 mark
SKILL
EMOM x 8 MINUTES
MIN 1 - :50 Rope Climb Practice Option*
MIN 2 - :50 Quad Hold or Hollow Hold
Rope Climb Practice Options...
Rope Pull-Ups
Rope Hanging Knee Raise
Clamp to Stand
Rope Climb
(No Measure)
WORKOUT
4 SETS EACH ON A 4:00 RUNNING CLOCK...
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees (Athlete Choice on Number)*
Rest in Time Remaining...
-No Additional Rest b/t Sets-
*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.
(Score is Slowest Set)
| 0% |  | |  | 0% |
|
| | |
