wod-friday

W.U.   Move and Talk

W.O.D “Dice Game” 45 Mins with a 1 min Rest between each “X” min period

Objective:  Rounds completed in “X” Min increments.

  • Rd 1: 5 Min AMRAP
  • Rd 2: 5 Min AMRAP
  • Rd 3: 5 Min Row for Cals
  • Rd 4: 4 Min AMRAP
  • Rd 5: 4 Min AMRAP
  • Rd 6: 4 Min Row for Cals
  • Rd 7: 3 Min AMRAP
  • Rd 8: 3 Min AMRAP
  • Rd 9: 3 Min Row for Cals

*60 sec Rest between each period of time

Work Performed:

  • 2: Rope Climbs
  • 3: Bar MU’s
  • 4: Unweighted Man Maker (2 pushups)
  • 5: 50ft HS Walk
  • 6: Thrusters 75/55
  • 7: Stones over Shoulder 80/60
  • 8: Alt DB Snatches 70/50
  • 9: Ring Rows Inverted
  • 10: Power Cleans 75/55
  • 11: Wall Ball 20/14
  • 12: Calories on Assault Bike

*This is a partner effort workout and each person performs each work in its entirety

Rolls:  Reps completed of each movement

  • 2 Dice can roll from a 2 total to a 12 total reps