Posted on

01 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 16 Minute Clock
Alternating Tabata #1
*Ring Dips
*Ab Mat Sit Ups
Alternating Tabata #2
*Toes to Rings
*Ab Mat Sit Ups
Alternating Tabata #3
*Ring Push Ups
*Ab Mat Sit Ups
Alternating Tabata #4
*Ring Pull UPs
*Ab Mat Sit UPs

Stimulus/Focus: This is a WOD designed to give you time to work on skills we don’t incorporate often. You’ll be at each couplet for four minutes. Each ring movement will alternate with ab mat sit ups. This will give your hands and shoulders a break. Your score is your total reps.

Cool Down: ROMWOD