We are finishing off this week of short but tough workouts with a slightly longer but tough final workout! So bring you smiley face and get ready to leave some sweat on the floor!!!
As in our normal Friday tradition this is also a team workout. Team members will be rotating rounds for a total of 8 rounds. One person will complete a round and then the next person will complete a round until you have both completed a total of 8 rounds (4 each).
You will do each of the 4 exercises for a minute each so each round will take you 4 minutes to complete. Your score for each round will be the total number of repetitions you were able to complete in the 4 minutes.
wod: 8 Rounds for time
Ring Dips
Box Jumps(12/24)
Renegade Rows(25/35)
Sit-ups
After you finish your round you will rest 4 minutes while your teammate is completing their round and so on. Score is total reps combined for both of you. Let’s go!!!
Today’s WOD Having a ton of Self doubt about this
How many reps per exercise?
I think it’s one minute for each of the four exercises, and you add your total reps.
You are correct I will update the blog to make that clear!
yikes!
Did you do it this morning?
what are the modications
For ring dips we can modify that with any type of dip movement and for renegade rows we would most likely modify those with release push-ups.
Yikes…..thanks for updating. I’ll be in at 5:30 today.
WOO HOO Beyond the Whiteboard sent me a $25 visa giftcard for being one of their top finishers for FGB5
They also sent some 10% off coupons for lifeasrx.com if anyone wants one let me know.
WAY TO ROCK JEN Another victory for you
Wow was there some serious sweating tonight. Nick and Caitlin came out on top just in front of Hallie and ChrisT. By 3 reps!
I had a blast and Rick and I did pretty decent job representing the Ensure crowd! Nice job RICK!!!