060821 WOD
For Time:
1 Round Of
600m Run
10/8 Ring Muscle-Ups (sub 10/8 pull-ups and dips)
30 Wall Balls @20/14
2 Rounds Of
300m Run
6/4 Ring Muscle-Ups (sub 6/4 pull-ups and dips)
15 Wall Balls @20/14
3 Rounds Of
200m Run
4/2 Ring Muscle-Ups (sub 4/2 pull-ups and dips)
10 Wall Balls @20/14
*25 Minute Cap*
060721 WOD
A) Warmup
Coaches Choice
B) Strength
Back Squat
Take 6-8 Minutes to build up to 70%
Followed by…
3 Reps @70%
3 Reps @80%
3+ Reps @90%
C) Metcon:
4 Minute AMRAP
5,5…10,10…Etc.
Calorie Row
Burpees Over the Erg
2 Minute Rest
4 Minute AMRAP
5,5…10,10…Etc.
Calorie Bike
Box Jump Overs @24/20
*Each Metcon scored separately, RX must reset rower/bike after each round*
060521 WOD
A. Warm-up: Coach’s choice
B. In teams of 3 for 25 minutes:
Partner 1) Run 300 meters
Partner 2) Max effort 2 chest to bar + 2 toes to bar + 2 thrusters (135/95)
Partner 3) rest
Each time you finish the thruster is one round. The person that comes back from the run will pick up wherever partner two is. Two people are working with one person always resting
