Saturday, August 5, 2017

Saturday, August 5, 2017

COMP WOD - 8am

Partner Style

@ 0:00 - 8 minutes to establish a 1RM Snatch, both teammates

*ONE barbell per team, regardless of gender; MUST be a squat snatch or Power and passed through an OHS; score is best combined total of both teammates

@ 15:00 - "Kiss Me Deadly"

8 Rounds, alternating movements: 

5 Medball Cleans + 15 Wall Ball

2 Bar Muscle Ups + 4 C2B + 6 Pull Ups

10 DB Deadlift + 10 DB Push Press + 100ft. Farmer's Carry w/DB

5 Sychro. Burpees Over Parallettes 

*Teammate A starts round #1 with the med ball, both teammates perform the sychro. burpees, Teammate B starts round #2, etc. Every exchange MUST be made with a tag! The deadlift/PP/FC portion will be held in the other room, so, yes, coming off the bar you must run in and tag your teammate!

@ 40:00

100 Cal Row

100 Cal Bike

*Split cals any way, BUT a plate overhead the entire time


Daily WOD - 9AM

Partner Style

8 Rounds, alternating movements:

20 Wall Ball

10 Pull Ups

25 Sit Ups

10 DB Deadlift + 10 DB Push Press

Run 400m

*Partner A begins round #1, Partner B begins round #2, etc. Both teammates run the 400m

*NON working partner holds a plate OH while the other partner is performing the movement 

*NO! You do not carry the plate on the run. Just run. That is all.


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