Protected: WOD/Blog

Skill: Pull ups, go over kipping/butterfly tech

then EMOM for as long as possible

5 Pull ups add 2 Pull ups every minute RX,

Scaled choose a number for Pull ups and maintain it until the last RX person is finished.

 

WOD: For time.

400m run

50 Double unders,

20 Pull ups,

20 Thrusters (45/30kg)

200m run,

20 Thrusters

20 Pull ups,

50 Double unders,

400m run

Wod:
In pairs with a running clock 45mins.

Row 300/250cal or bike 250/200cal (split into 5 even round each)

do 1-3 rope climbs after each set of cals…

straight to 150 Wall balls 9/6kg shared (one working at a time)

100 KB Swings 24/16kg shared (one working at a time).

Back to Row or Bike repeat for 45mins

Interval Day: Cardio Hit each WOD hard!

12 * 9 * 6

Power Clean 50/35kg,

*=40 double unders,

 

Rest 3 mins

 

12 * 9 * 6

Squat Snatch 50/35kg,

*= 200m run,

 

Rest 3mins

 

12 * 9 * 6

Thrusters 50/35kg

*= 40 Double unders,

 

Rest 3 mins…

 

12 * 9 * 6

OH squat 50/35kg,

*= 200m run