Saturday, June 23, 2018

Saturday, June 23, 2018

8AM - TEAM COMP WOD

21-15-9

Ground to Overhead (115/75 - Round of 21), (135/95 - Round of 15), (155/105 - Round of 9)

HSPU

Wall Ball (20/14 - Round of 21), (25/20 - Round of 15), (30/25 - Round of 9)

*Muscle Ups/Rope Climbs 

This WOD starts with one teammate at each station. Each will perform 21 reps. They will then rotate to the next movement and perform 21 reps, etc. Once all 3 teammate have performed 21 reps at each movement, the team must work together to perform 21 reps each of muscle ups & rope climbs (2 partners can be working at the same time, 1 on MU, 1 on RC). Your team must complete 21 muscle ups AND 21 rope climbs before moving onto the round of 15. Continue in this pattern until the completion of the WOD.


9AM - DAILY WOD

INDIVIDUAL - Front Squats (no pause)

Every 2:30 x 4 sets followed by EMOM x 3…

@ 0:00 - 8 reps @ 60%

@ 2:30 - 7 reps @ 64%

@ 5:00 - 6 reps @ 68%

@ 7:30 - 5 reps @ 72%

@ 10:00 - 1 rep @ 82%

@ 11:00 - 1 rep @ 82%

@ 12:00 - 1 rep @ 82%

Partner Conditioning

3 Rounds:

One Partner runs 400m while the other performs:

2 Rounds of:

5 Pull Ups

6 DB Power Snatches (3L/3R)…go HEAVY

7 Cal Bike

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