Sunday, December 17, 2017

Uncategorized


5 Rounds For Time

40 min cap

E3MOM (Every 3 minutes)
30 Double Unders

Start Wod with Double Unders

(Comp)
15 Chest to Bar Pullups
15 Clapping Pushups
15 DB Thrusters 35/50

(Fitness)
15 Pushups
15 DB Thrusters 20/35
15 Pullups

(Bootcamp)
15 DB Thrusters @ manageable weight
15 Ring Rows
15 Pushups

Saturday, December 16, 2017

Uncategorized


For Time 40 min cap

Teams of 3
Divide work evenly with one athlete working at a time.

1500m Row Buy-in (switch every 250m)
Then
5 Rounds
30 Alternating DB Snatches 35/50
30 Sit-ups
30 Wallballs
30 KB Sumo Deadlift High-Pulls 1/1.5p
Then
1500m Row Cash-out (switch every 250m)