11th September 2019

WOD WOD, September 12, 2019

RUOK ? DAY
A day that carries plenty of meaning. Get around each other all day, in and out of the gym!

Warm-up
A)1 Round of Chief favorite complex ( 5 mins )
B) Get into T2B play

Gymnastics
Skill Aquisition: T2B – mini-workshop

A) 3 Sets alternating of :
20 Second Hollow / Rest 10
20 Second Superman / Rest 10

B) 3 Sets of (EMOM)
20 Seconds Beat Swing
40 Second Rest

C) 3 Sets of ( EMOM )
5-8 x Kip into straight leg raise
*Rest remainder of the minute ( 40-45 seconds)

D) 5 Sets of ( EMOM 5 )
5-10 x Toes 2 Bar ( 20 Second cap )
*Continue with drilling straight leg variation

Metcon (Time)
3 rounds w/ a partner – R4R
1:1 work:rest

15/12 cal bike
10 burpees
15 swings
10 burpees
15/12cal Bike

Rx 24/16
*5min cap per round
*25min cap total

OPTIONS:
Drop burpee & swing reps to 8-10-8
KB: reduce weight, reduce height

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