WOD:
“As You Wish”
5 Sets: 3:00 AMRAP / 1:00 Rest
20/14 Calorie Echo Bike
AMRAP in Remaining Time
5/4 Strict Pull-Ups
5/4 Ring Dips
Score = Sum Total Rounds + Reps Across All 5 Sets
Level 2
5 Sets: 3:00 AMRAP / 1:00 Rest
18/13 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Strict Pull-Ups
4/3 Ring Dips
—
Level 1
5 Sets: 3:00 AMRAP / 1:00 Rest
15/11 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Banded Strict Pull-Ups / Ring Rows
4/3 Ring Push-Ups / Box Dips / or Traditional Push-Ups
—
Masters 55+
5 Sets: 3:00 AMRAP / 1:00 Rest
15/11 Calorie Echo Bike
AMRAP in Remaining Time:
4/3 Strict Pull-Ups
4/3 Ring Dips
—
Competitor
5 Sets: 3:00 AMRAP / 1:00 Rest
25/18 Calorie Echo Bike
AMRAP in Remaining Time:
Ring Muscle-Ups
Goal: 10/8+ Reps
—
Travel / Hotel
5 Sets: 3:00 AMRAP / 1:00 Rest
300m Run or 1:15 Machine
AMRAP in Remaining Time:
5/4 Strict Pull-Ups
7/5 Deficit Dumbbell Push-Ups
Core Finisher:
For Reps:
4 Sets:
:20 Hollow Rocks
:10 Rest
:20 Side Plank (R)
:10 Rest
:20 Side Plank (L)
:10 Rest
:20 Alternating V-Ups
:10 Rest
*Note: This is 8:00 of Work