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amrap, coach t, dip, ghd sit-ups, matt, ring dip, rope climb, the secret ghd
amrap, coach t, dip, ghd sit-ups, matt, ring dip, rope climb, the secret ghd Workout of the Day - Monday, June 22
Warmup
3 rounds
Hollow rock
Squat
Pull-up (strict)
Push-up
Hip extension
WOD
Complete as many rounds as possible in 20 minutes of:
15-foot rope climb, 2 ascents
10 ring dips
20 GHD sit-ups
Post total rounds to comments.
Coach T and Matt Fecht. 11:30 session. Matt was a former student of Coach T as Mott and now they are working out together.
Reader Comments (3)
K Shakes 5+1 (push-ups)
Syd 6+2+10+12 (push-ups)
Megan Kav 6+1 (sg)
Katie Kav 4+5 (lay downs)
Marianne 5+2+8
Matt 3 (hip extensions) - 10 mins
Emma 6+2+5 (sg)
Bubs 6+1 (sg)
Murley 6+2 - modified for ankle
Coach T 4
Tyler 6
Jennifer 7+2 (sg)
Clouse 5+1
Mr. Warthman 5+1 (lay downs/hollow rock)
JZ 9+2 (#30 one armed push press)
Collin 3+10 (sb) - 10 minutes
Master P 5+2+9
Aaron A 6+1 (lay downs)
Erika 7+2+4
Lauren 4+2+`0+15 (sg)
Katie 7+2+10 (sg)
Carter 8+1 (sg)
Jacob 6 (rings)
Sabal 9+2
Alex 7+1
Jack 6+2+5+2
Alyssa 3 (sg) - 10 minutes
Mrs. Pip 6 (push-ups/lay downs)
Cyrstal 6+2 (sg/lay downs)
Mr. Wonsil 4+1 (sg/lay downs)
Mrs. C 6 (sg/lay downs)
Mr. Z 5 (sg)
Kyle Anderson 5+8+10 (laydowns/push-ups)
Kasey 7 (laydowns/push-ups/laydowns)
Jacqueline 7+2+10+3
Ricky 7+2+1 (purple)
Mr. Carey 5 (sg)
Elizabeth 8+2+10+6
Hannah 8 (laydowns/push-ups/situps)
EP 6+5 (laydowns/hip extensions)
Joe 7+2+10 (rings)
Mike 5 (rings)
Jay 6 (lesslgess/rings/hip extension)
Erin Kav - mobilities only
Anita ?
Tara ?
AMRAP in 12 minutes of:
1 rope climb
10 push-ups
20 squats
Alexis 4+1+10+7
Zach 4+1+10+4
Elle 6+1+10+19
Maria 7
Strength:
10:00 EMOM
2 reps Hang Snatch 120 lbs
WOD:
8-1 descending ladder
Power Clean and Front Squat 115 lbs
Leaping Lunge left and right
14:09
I didn't do push ups