![]() SATURDAY PARTNER WOD In Pairs for time: 10 Rope climbs 100 Front rack alternating lunges (60/40kg) 100 DU's (partner holds bar in deadlift top position) 80 Shoulder to overhead (60/40kg) 80 DU's 60 Front rack alternating lunges (60/40kg) 60 DU's (partner holds bar in deadlift top position) 40 Shoulder to overhead (60/40kg) 40 DU's 20 Front rack alternating lunges (60/40kg) 20 DU's 10 Rope climbs Finisher - REST 2 mins 200m Partner sled push (110/70kg)
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WOD
Skills: Odds - HS hold (chest to wall) 20-30 sec Evens - L-hang 20-30 sec x 8 For total time: Run 1600 Rest 3 min Run 1200 Rest 2 min Run 800 Rest 1 min Run 400 Competitiors WOD Skills: Odds - free stand handstand (20-30 sec) Evens - L-hang to skin the cat (2-3 reps) x 8 Conditioning: Regionals event 6 chipper WOD
Back squat 3 @ 70%, 3 @ 80%, 3+ @ 90% Thruster 3,3,3,3 Conditioning: 4 rounds for total reps 1 min thruster @ 50/35kg 1 min DB step overs @ 17.5/12.5kg 1 min rest 1st birthday WOD
In teams of 4 for time: Hold 20kg off floor the entire WOD- penalty= team 200m ... 1. Pairs relay- 6 x 200m (team of 4) 3 x 200 per pair 2. 150 Deadlifts (110/70kg) 1 person works at a time 3. 90 Burpee box jump overs 4. 5 rounds per team member 5 pullups/5 wall balls 5. 6 x 100m partner carry Brawners, thanks for your support over the last year, you guys have made the box what it is today. Everything over the last year has been beyond our greatest expectations and makes what we do a great privilege. Thanks again legends!! WOD
1) Press 5 @ 65, 5 @ 75, 5+ @ 85% 2a) 8 kb floor press... 2b) 12 db renegade row x 3 AMRAP 10 15 pushups 30 double unders WOD
Accessories/skill 12 - 16 alternating pistol 8 - 10 Partner GHR X 3 Conditioning: 'Death by' continium - Perform as long as possible, moving to next movement at following rep count when reach failure OHS @ 40/30kg Front squat @ 40/30kg Air squat Competitor/ skill WOD hang snatch (full) 12 Mins Find heavy single Regional event 3 'nasty girls v2' 3 rounds 50 pistols 7 muscle up 10 hang power clean @ 80/52.5kg WOD
Strength: Deadlift 5 @ 65%, 5 @ 75%, 5+ @ 85% A1) Hang power clean x 4 A2) Strict pullups/ring rows Conditioning: AMRAP in 8 minutes 3+ Power clean (70/45) 3+ Box jump overs Each round increases by 3, ie. 3, 6, 9, 12, 15 |
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June 2018
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