Monday, October 22, 2018

2018-10-23 WOD

Class

Conditioning
AMRAP 5:
...10-20-30-etc Double Unders
...1 - 2 - 3 - etc Bar Muscle-Up*
*Scale to Burpee Pull Ups, if needed. Record rounds/reps.



Conditioning
21-18-15-12-9 reps for time:
...Wall Balls (20/14#)
...Pull-Ups
...Calorie Row
...200 Meter Run
Record time.



Competitors

From CompTrain (2018-10-16), copied here for convenience:

Conditioning
AMRAP 5:
...10-20-30-etc Double Unders
...1 - 2 - 3 - etc Bar Muscle-Up
Record rounds/reps.



Conditioning
21-18-15-12-9 reps for time:
...Wall Balls (20/14#)
...Pull-Ups
...Calorie Row
...200 Meter Run
Record time.



Recovery Bike
...20 Minute Light Bike
On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups

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