Wednesday, April 18, 2018

Wednesday, April 18, 2018

Rotating through 3 stations, EMOM for 18 minutes (6 sets):

Station 1: 1-3 Rope Climbs, depending on strength in this movement

(if you don not have rope climbs, work on 6-8 Perfect Ring Rows

Station 2: 1-15 Ring Dips, depending on strength in this movement

Station 3:  25 Sit ups


3 sets, for max reps/cals:

3:00 Assault Bike

2:00 Burpee Box Jump Overs

1:00 STRICT Pull Ups

Rest 2:00 between sets

PARTNER COMP WOD - 5pm; sign ups required by Tuesday at 8pm

@ 0:00 - "Nate"

AMRAP in 20:00

2 Muscle Ups



*Partners complete A FULL ROUND before switching

@ 25:00 - "Hips Don't Lie"

AMRAP in 10:00

8 Cal Bike

7 T2B

6 Burpee Box Jump Overs

*5 Back Squats (135/95) from the ground; 1 partner will complete a full round of the 8-7-6 while the other performs 5 Back Squats as a "buy in" for them to begin the next round

@ 40:00 - "Lasso"

1 Legless RC

10 KB Snatch (5L/5R)

25 DU

1 Legless RC

10 KB Snatch

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