15 Jul 2018

WOD 15-07-2018


A.
Every 3 ', for 18' (2sets of each):

Station 1 – 3 ' of Rope Climb Skill Practice
If you are proficient with rope climbs, work on legless, if you are proficient with legless, work on L-seated legless rope climbs.

Station 2 – 3 ' of Handstand Walk Practice

Station 3 – 3' of Muscle Up Skill Practice
Pick a progression to work on the aspect of your muscle-up that needs the most work.

B.
For max reps:
3 'of Assault Bike
2' of Kettlebell Swings 24/20 kg
3 'of Rowing
2 ' of Ring Dips

14 Jul 2018

WOD 14-07-2018


Duo WOD

For time:
300 Wall Balls 20/14 lbs
4000 meter Run
5000 /4000 meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like .

12 Jul 2018

WOD 12-07-2018


Baseline Interval Test
Every 5', for 30 '(6 sets) for times:
10 Strict Pull Ups
15 Toes to Bar
20 Push Ups
25 Wall Balls 20/14 lbs

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.