30th October 2018
WOD WOD, October 31, 2018
Double Dipin
Gymnastics
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 AMRAP in 20
20m Deadball Carry 65/45kg
15/12 x Cal Row
10 x Front Rack Reverse lunges 24/16kg x 2
5 x Ring Dips
Round 4 Round
RX PLUS : Muscle Up into Ring Dip
OPTION:
Ball : Reduce Load
Lunge : Reduce Load / Body weight
Dip : Use option selected from part A)
*Team up with buddy you will WOD with and drill chosen skill – KEEP IT SHARP
E2MOM x 5 Sets :
OPTION 1 : 1 x Muscle up / strict Muscle up into 3-5 x Dips + 10 Second Support
OPTION 2 : 1 x Jumping Muscle up transition into 3-5 x Ring dips + 10 Second Support
OPTION 3 : 3-5 Ring Push ups + 10 Second Push Up Support
OPTION 4 : 3-5 x Floor Push Ups + 10 Second Support ( Can use band on J Hooks)
Buddy 1 go then buddy 2 go – Rest remainder of 2 minute block