24th July 2018
WOD WOD, July 25, 2018
Skillful Ninjas
Gymnastics
Metcon (AMRAP – Rounds and Reps)
Engine WOD
In Teams of 2 : 17 Minute AMRAP
21/18 x Calorie Row
15m x Deadball Carry 55/35kg
9 x Hand Release Push Ups
Round for Round with buddy
RX PLUS :
9 / 7 x Ring Dips , 65/45kg ball
OPTIONS:
Ball : Reduce load / Sandbag
Push Ups – Worm if needed
3 Groups : 8 Minute OPEN cap
1 – Legless
2 – Using feet – focus on lean back / set high J hook
3 – Learning foot work
Group 1 and 2 – accumilate 5-7 Reps develping skill
Group 3 : Work with coach on seated footwork development