21st August 2018
WOD WOD, August 22, 2018
Skilled n Thrilled
Gymnastics
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes
40 x Dubz
12 x DB Hang snatch alternating hands 22.5/15kg
20 x Ab mat Sit ups
12 x DB Overhead Lunges 6 x RHS / 6 x LHS 22.5/15kg
10 x Box Jump overs 24/20"
200m x Run
OPTIONS :
Dubz : 20 / 100 x Singles per round
DB : Reduce Load
Lunge : Reduce Load / Front rack
Box Jump : Step Ups
1 x Rope Climb of choice :
A) L seat legless from floor up to roof
B) Legless from floor
C) With legs to roof
D) With legs to 15ft
E) Tech with coach
*No more then 7 reps per person
*Develop skill , not conditioning