WODs

CrossFit WOD, August 23, 2019

By August 18, 2019No Comments
The Ringer

Warm-up
Warm-up
Coach’s Choice

Metcon
Ringer 1
In 10 Minutes complete:

30-20-10
Cal Bike
Toes to Ring

* 5 Min Rest after WOD1

** Modify T2R to Knee-ups or Candlesticks

Ringer 2
In 10 Minutes complete:

15-10-5
Burpees
Overhead Squats

Rx = 75/55#
Rx+ = 95/65#

* WOD 2 begins at 15 Min Mark!

Scaling – 1.) No push-up burpees/Step in.out burpees 2.) OHS weight/Front Squats

Extra Work
Metcon
Death by Air Bike, Increasing by 2 Cals

Min 1 – 2 Cal
Min 2 – 4 Cal
Min 3 – 6 Cal
Min 4 – 8 Cal
etc…..until you cannot complete said Calories in any given round.