Monday, December 17, 2018

2018-12-18 WOD

Class

"Crash Course"
AMRAP 15:
...27/18 Calorie Bike
...21 GHD Sit-ups
...15 Chest to Bar Pull-ups
...9 Sandbag Cleans (100/70#)
Sandbag cleans stop on top of the shoulder, NOT over. Record rounds/reps.



Body Armor / Midline
3 Rounds:
...8 Glute Ham Raises
...24 Hip Extensions
...Max Effort Parallete L-Sit
...Rest 2 Minutes



Competitors

From CompTrain (2018-12-11), copied here for convenience:

Gymnastic Conditioning
2 Rounds:
...40% of Max Ring Muscle-ups + 100 Double Unders
...30% of Max Ring Muscle-ups + 100 Double Unders
...20% of Max Ring Muscle-ups
...Rest 3 Minutes
Record total RMU reps.



"Crash Course"
AMRAP 15:
...27/18 Calorie Bike
...21 GHD Sit-ups
...15 Chest to Bar Pull-ups
...9 Sandbag Cleans (100/70#)
Sandbag cleans stop on top of the shoulder, NOT over. Record rounds/reps.



Body Armor / Midline
3 Rounds:
...8 Glute Ham Raises
...24 Hip Extensions
...Max Effort Parallete L-Sit
...Rest 2 Minutes

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