WODs
 | Mon, Nov 20 2017 |  |
| 20171120 Strength | Open Workout 14.1 | 20171120 Fitness / Bootcamp | After Party - Core 1 |
20171120 Strength
(Reps)
16 Minute EMOM:
Even minutes: 5 Strict C2B (7 Strict PullUps)
Odd minutes: 5 Strict (10 Kipping) Ring Dips
| Duane | Did PullUps, no ring dips | Was coaching |
|
Open Workout 14.1
(Reps)
10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb
|
20171120 Fitness / Bootcamp
(Time)
2 Rounds:
10 DB PushUps
10 DB Flys
10 DB Rows (5 each side)
10 Seated DB Overhead Press
10 Ring Rows
10 DB Deadlifts
Then;
Final round to failure (max 20 reps each)
| Duane | 15ish | 25# flys, Rows, Press at 35, dL at 70# KB |
|
After Party - Core 1
(Reps)
3 Rounds, max effort in 1 Minute per round,
rest 30 seconds between rounds
Athletes Choice, must do same all 3 rounds
GHD SitUps or
T2B or
MedBall V-Ups or
Flutter kicks
| Duane | Flutter kicks Rx | Couple breaks |
|
