TUESDAY DECEMBER 7 2021

 

Overhead Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps

5 Rounds For Time:
50 Double Unders
30-24-18-12-6/24-18-14-8-4 Cal Bike
15-12-9-6-3 Ring Dips

*Score = Time it takes to complete the workout.

T1: try single unders and push ups or adjust further as needed
T2: as written
T3: 6-5-4-3-2/5-4-3-2-1 Muscle Ups

EXTRA:

4 sets
12 Machine Shoulder Press
12 EZ Bar Bicep Curls
Rest 2-3 Min Between sets

Record weight for the shoulder press. Curl load write in the notes.

Using an Assault, ECHO, or C2 Bike

5 min Steady
2 min Rest
7 min Steady
3 min Rest
9 min Steady

 

Monday, December 6th, 2021 at 7:00 pm / WODS