Sunday 3.3.16 WOD NOTES

Mobility: None

Dynamic Warm Up: 5min

Make it fast pace

Movement Demo: 5min

Read you audience and make the demo quick. Review the standards and work 1 on 1 with new Athletes.

WOD: 45min

Todays Competition WOD, courtesy of Coach Byrnsey
“Trust me…I’m a Doctor”
— 0min -12min —
100 Dubs (x2)
90 Walking Lunges (L+R=2)
80 Air Squats
This should be the easiest of the 12min segments to complete. Athletes need to move quickly through the dubs and not get hung up on them.
— 12min – 24min–
70 Push Ups
60 Russian KB Swings (55,35)
50 Box Jumps (20,20)
Push Ups will be tough, Athletes should pick a good modification and stick with it.
— 24min – 36min —
40 Pull Ups
30 Ring Dips
20 Burpees
See ring dip notes below
–36min+ —
10 Bar or Ring Muscle Ups
See MU modificaitons below
**Score time of completion
**If you finish the prescribed work in less than 12min you may begin work on the next segment
**If you fail to complete the prescribed work in 12min, you must stop where you are and begin the next segment
**There is no Rx+ option. Single unders are considered scaled. 1MU = 2PU+2 Ring Dips (scale)
See notes under each 12min segment. Athletes should complete the given amount of work in each 12min time segment. Athletes can share gear and stagger where they start on each AMRAP, depending on what gear is needed. Ring Dips at ML, the rigs are tied up with zip ties, you will need to cut them down and there is not a ladder on site. Use a box on 30″ and a pair of scissors. Ring Dips at R5, the rings have not been put up yet. You will need to hang them from the bar.

Cool Down Stretch: 2-3min

$ Out

Accumulate 5min in a plank variation