WOD 09/30/2021
A2: Warm Up – For Quality=
20 Strokes on Rower Arms Only
10 Yoga Push Up
:20 Seconds Row Arms and Body Only
:10 Seconds Dip Support On Rings
:10 Seconds Bent Arm Dip Support On Rings
20 Strokes Arms, Body and Half Slide
10 Leg Assisted Ring Dips
20 Full Strokes
.
20 Strokes on Rower Arms Only
10 Yoga Push Up
:20 Seconds Row Arms and Body Only
:10 Seconds Dip Support On Rings
:10 Seconds Bent Arm Dip Support On Rings
20 Strokes Arms, Body and Half Slide
10 Leg Assisted Ring Dips
20 Full Strokes
.
B: Turkish Get Up – Practice
.
C2: Metcon
RX’d=
20 Minute AMRAP of:
20/15 Calorie Row (8/5)
15 Ring Dips
5 Each TGU (50/35#)
20 Minute AMRAP of:
20/15 Calorie Row (8/5)
15 Ring Dips
5 Each TGU (50/35#)
Level 1= AMRAP 20 of:
15/10 Cal Row (8/5)
10 Ring Dips
10 TGU (35/20#)
Level 2= AMRAP 20 of:
10/6 Cal Row (6/3)
15 Leg Assisted Ring Dip
10 TGU (15/10#)
.
*D: 3-4 RFQ of:
Top Down Alternating Bent Over Row Building
15 Each Seated Leg Hover
Top Down Alternating Bent Over Row Building
15 Each Seated Leg Hover
