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“IRON MAN” WOD 4/17/17

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WARM UP:

50 Single Unders

10 Bumper Jacks 2″

10 Bumper Jacks 4″

Then:

10 Y’s, T’s, & W’s

10 Reverse Fly’s

Then:

3 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

Then:

Mobility

SKILL:

Muscle Up Work

ADV= 3 Rounds (1 Strict MU + 2 Kipping MU + 2 Dips)

INT= 3 Rounds (1 T2Ring, + 2 Kipping MU + 2 Dips)

BEG= 3 Rounds (3 T2Rings + 2 Ice Cream Makers)

WOD:

“IRON MAN”

Part A: = AMRAP 5, Part B = AMRAP 7, Part C = For Time

50 Double Unders

40 KBS (53/35) (44/26) (35/20) 

30 Box Jump Overs (24/20) (20/12)

20 T2B

10 Muscle Ups

*2 Minute Break after parts A & B

**Score is total AMRAP Scores of Part A & B + Final Time of Part C.

**Sub. Burpee C2B Pull Ups for MU accordingly.

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