FRIDAY 230609
Individual Sprint Round Chipper
1000m Row
50 Wallball (#20/14)
40 Pushups
30 Situps
20 Assault Bike Calories
10 Devil’s Press (#35/25)
During this WOD, the athlete should try and maintain an equal work to rest ratio between the individual movements.
So if the Wallball takes 2 minutes to complete, the athlete should try and not take more than 2 minutes to get to the next movement.
The goal times for each movement will be:
Row – sub 4/4:30 minutes
Wallball – sub 2 minutes
Pushups – sub 90 seconds
Situps – sub 1 minute
Assault Bike Calories – sub 90 seconds
Devil’s Press – sub 2 minutes
Compare to your results from April 7th, 2023.
Then,
Ring Dips – Day 11
6,6,5,4,3
Coaches James and Melissa crushing Murph.
Great Job!
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
4PM – Workout of the Day