October 19, 2017
NO WHITEBOARD WEDNESDAY!
MET CON(S): 30:00 Clock!
A) 8:00 (alternating) EMOM!
(:30 Sec On/:30 Sec Off)
GOAL: 20/12 reps!
ME OH Swings (UB)
E: #70/53
RX: #53/35
SCALED: #44/25
ME Burpees (AFAP)
REST 3:00!
B) 8:00 (alternating) EMOM!
(:30 Sec On/:30 Sec Off)
GOAL: 15 reps /6-8 calories!
ME KB Sumo DL High Pulls (UB)
(same weight as the OH Swings)
ME Calorie Bike (All Out)
(Do not reset your bike)
REST 3:00!
C) 8:00 AMRAP!
GOAL: 4R-5R+
E:
1 Legless Rope Climb
10/8 Ring Dips
RX:
8/6 Ring Dips
1 Rope Climb
SCALED:
6/4 Ring Dips (6 Jumping Ring Dips with Strict Pause or 12 standing Tricep Extensions #25/15 DB)
1 Rope Climb (1 assisted Rope Climb or 12 Alt. Plank Rows #25/15 DB’s)