Wednesday, Oct 17th

Today's WOD

Fitness Competitor 511Endurance

Group Warm Up - 3 Rounds:
8 Ring Rows
8 Bar/Ring Kips
30sec Plank
8 Push-ups

Muscle up Skill Work


EMOM 12
1st - 4-6 Muscle-ups
2nd - 5 Pull-ups + 5 Push-ups

OR 

1st - 4-6 Low Ring Transitions
2nd - 30sec Hollow Hold
*Low ring transitions are to be done as slow as possible with control.

AMRAP 10

15 Wall Balls (20/14)
15 Medball Squat Cleans (20/14)
200m Run

Group Warm Up - 3 Rounds:
8 Ring Rows
8 Bar/Ring Kips
30sec Plank
8 Push-ups

Muscle up Skill Work


EMOM 12
1st - 4-6 Muscle-ups
2nd - 5 Pull-ups + 5 Push-ups

OR 

1st - 4-6 Low Ring Transitions
2nd - 30sec Hollow Hold
*Low ring transitions are to be done as slow as possible with control.

AMRAP 10

15 Wall Balls (20/14)
15 Medball Squat Cleans (20/14)
200m Run

Warm Up:

1 length high knee

1 length butt kick

1 length side shuffle in low squat stance (switch half-way)

1 length karaoke

1 length power skip

1 length inch worm push-ups

WOD:

1 Mile Run

10 Handstand Push-ups

10 Air Squats

10 Pull-ups

10 GHD Sit-ups

10 Push-ups

800 Meter Run

8 Handstand Push-ups

8 Air Squats

8 Pull-ups

8 GHD Sit-ups

8 Push-ups

600 Meter Run

6 Handstand Push-ups

6 Air Squats

6 Pull-ups

6 GHD Sit-ups

6 Push-ups

400 Meter Run

4 Handstand Push-ups

4 Air Squats

4 Pull-ups

4 GHD Sit-ups

4 Push-ups

200 Meter Run

2 Handstand Push-ups

2 Air Squats

2 Pull-ups

2 GHD Sit-ups

2 Push-ups

 

Past WODs

 

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