WOD – Sun, Jan 7
Metcon (Time)
3 rounds for time
15/10 cal echo bike
15 DB Bench Press (athlete choice)
15 Ring Row
5:00 REST
5 rounds for time
9 cal ski
9 DB Bench (athlete choice: should be heavier than the first round)
9 Toes To Bar
3 rounds for time
15/10 cal echo bike
15 DB Bench Press (athlete choice)
15 Ring Row
5:00 REST
5 rounds for time
9 cal ski
9 DB Bench (athlete choice: should be heavier than the first round)
9 Toes To Bar
The goal is to choose a weight on the DB bench that can be broken up into 2 sets for both pieces. Start with a lighter weight for the first piece, then choose a heavier weight for the second half. The weight is your choice today.
Choose a challenging depth for the ring rows, if you can do them with feet on a box do so.
Scale toes to bar with, knee raises, knees to elbow, or toes to rig.