Friday’s WOD Sept. 18th

Friday’s WOD Sept. 18th
Skill Work:
Double Unders
Conditioning: ****30 Minute Time Cap****
CAT ONE:
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats
CAT TWO:
For time:
75 squats
75 sit-ups
75 push-ups
75 pull-ups
75 push-ups
75 sit-ups
75 squats

CAT THREE:

For time:
60 squats
60 sit-ups
60 push-ups
60 pull-ups (banded okay)
60 push-ups
60 sit-ups
60 squats
The reps are scaled for the intermediate to keep the intensity high throughout the workout. The movements are left rx’d as the Intermediate is ready to challenge themselves. Reduce the reps further if needed to keep this workout under 20 minutes.
CAT FOUR:
For time:
25 squats
25 sit-ups
25 knee push-ups
25 ring rows
25 knee push-ups
25 sit-ups
25 squats
Reps are decreased for the beginner to cut down on overall volume and to keep the athlete moving. Reduce the reps further if needed to keep this workout under 20 minutes. The push-ups and pull-ups are scaled to knee push-ups and ring rows to allow the beginner to achieve larger working sets. For the ring rows, set up so the top of the ring is at armpit level. The farther away form the rings you set your feet the harder they will be. Pick a distance that will allow you to get the reps done in three sets or less.