Strength/Skill
Death by Toes-to- bar
EMOM increase workload by 1 rep until failure
Scaling:
-T2B/K2E/Knee Raises/Sit-Ups
-Athletes should pick the movement they can get to at least 7 rounds
WOD:
EMOM 24 minutes
Min 1-2: 15 Cal Row + 15 Ring Dips
Min 3-4: Rest
Min 5-6: 200 m run + 15 Ring Dips
Min 7-8: Rest
Min 9-10: 50 KB SDHP 53#/35# + 15 Ring Dip
Min 11-12: Rest
Repeat for mins 13 -24. Stagger starts. This will work in classes w/ >20 athletes
Scaling:
-Ring Dips/Dip Station/Box Dips
-15 cal row/10 cal row/5 cal row
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Death by Toes-to- bar
EMOM increase workload by 1 rep until failure
Scaling:
-T2B/K2E/Knee Raises/Sit-Ups
-Athletes should pick the movement they can get to at least 7 rounds
WOD:
EMOM 24 minutes
Min 1-2: 15 Cal Row + 15 Ring Dips
Min 3-4: Rest
Min 5-6: 200 m run + 15 Ring Dips
Min 7-8: Rest
Min 9-10: 50 KB SDHP 53#/35# + 15 Ring Dip
Min 11-12: Rest
Repeat for mins 13 -24. Stagger starts. This will work in classes w/ >20 athletes
Scaling:
-Ring Dips/Dip Station/Box Dips
-15 cal row/10 cal row/5 cal row
Vote CrossFit Jaguar for Best of the Bay! Choose "Group Fitness Training" and submit our name!
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