8/25/17

Friday Option Day

Fun Wod BPT: 4 rounds -- rest as needed between rounds.
2 rope climbs
10 tire flips
2 rope climbs
*****
Fun Wod Stamford: 4 rounds -- rest as needed between rounds.
Down and back monkey bars
10 tire flips
Down and back monkey bars
*****
Breathing/Recovery Option
2k row or ski at 75%
*****
Makeup Option: Pick a Wod from the past week and let it rip.

7/28/17

SKILL: (10 minutes) Toes to Bar

WOD: Partners -- similar strength recommended.
2 rounds
15 tire flips (rep for rep).
45 toes to bar (one person works at a time). 
75 double KB front rack lunges (one person works at a time).
*Bonus 10 rope climbs BPT or 10 trips across the monkey bars or up and down peg board Stamford. 
*The bonus is just ONCE after the team has finished 2 rounds.
*Sub 60 hollow rocks for TTB.