Saturday, August 12, 2017

Saturday, August 12, 2017

COMP WOD - 8AM

@ 0:00 - INDIVIDUAL - 10 minutes for a 1RM "Curtis P"

@ 20:00 - PARTNER - For Time:

*The first 400m Run is done relay style. Once the initial teammate is in they may begin the Squat Cleans. BOTH TEAMMATES PERFORM ALL THE REPS! 

400m Run

21 Squat Cleans (155/105)

21 Pull Ups 

21 Wall Ball

400m Run

15 Dumbbell Thrusters (50/35)

15 Pull Ups

15 Wall Ball

400m Run

9 Power Snatches (same bar/same load as cleans)

9 Pull Ups

9 Wall Ball

400m Run


9AM Team WOD

Teams of 3:

5 Rounds:

*One person running a 400m at all times while teammates work at a given station. When all teammates are done their stations they will rotate.

Station #1 

2 sets:

7 Burpees Over Parallette 

20 Sit Ups

Station #2

1 set:

10 "Curtis P's" (95/65)

*Clean + Front Lunge (L) + Front Lunge (R) + Push Press

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