Saturday, June 16, 2018

Saturday, June 16, 2018

9AM Daily WOD

INDIVIDUAL 

Tempo Front Squats - 5 seconds down, 2 second pause, stand fast

EMOM x 9:00 - 1 Rep

Sets #1, #2, #3 - 63%

Sets #4, #5, #6 - 67%

Sets #7, #8, #9 - 71%

Partner Conditioning

For TIme:

Run 400m (together)

30 Clean & Jerks (divided between teammates, 115/75)

Run 400m (together)

36 Power Snatches (divided between teammates, 95/65)

Run 400m (together)

42 Thrusters (divided between teammates, 75/55)


10AM - 3-PERSON TEAM COMP WOD

@ 0:00 - For Time:

TEAMS MUST COMPLETE "KAREN" & 120 Over-your-partner Burpees

*One person on wall ball, the other 2 working on OYP Burpees; teammates may switch places at any time

@ 20:00 - For Time:

60 HSPU

30 Sychro DB Snatch

+

150 cal Bike

100 Pull Ups

60 C2B

30 MU (any way)

+

30 Sychro DB Snatch

60 HSPU

*HSPU are split any way; for the middle portion: one person on the bike, one person resting, one person accumulating reps, teammates may switch at any time


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