WOD for Thursday, Nov 02, 2017

Accessory EMOM

Every minute on the minute for 8 minutes alternating:

  • Odd: Athlete Choice
  • Even: Athlete Choice

Choose one accessory movement for a body-part that needs work.

Partner AMRAP with AB

As many rounds/reps as possible in 20min with a partner

Athlete 1: Max calories

  • 90s Assault Bike

Athlete 2: AMRAP

  • 30 Mountain climbers
  • 20/15 Sledgehammer strikes

One athlete is on the AB while their partner completes AMRAP work then both athletes will rotate.

Score : Total calories on the AB in 20min

Extra credit

As many rounds as possible in 6 minutes

  • X-Band Walks x 10 steps each direction
  • Banded Double Leg Curls x 25 reps
  • Landmine Twist or Russian Twists x 30 Reps

Open Gym

Make a note of your achievements in 'Open Gym'