Author: Tanner Bland

Saturday 7/28/18 WOD

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Metcon:

Teams of 4 Conga Style

5 Rounds

20 Wallballs (14/20 @ 9/10 ft)

15 Kettlebell Swings (55/70)

12 Thrusters (65/95)

12/10 Cal Row

*25 minute cut-off. Next person can’t start movement until Partner in front finishes that movement. Ie as soon as p1 finishes wallballs they move to kbs and P2 starts wb’s, p3 can’t start wallballs until P2 finishes who can’t start kbs until p1 finishes.*

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Tuesday 7/24/18 WOD

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Metcon:

-Run 200m-

15 Deficit Handstand Push-ups (45’s)

15 Chest 2 Bar Pull-ups

-Run 400m-

12 Deficit Handstand Push-ups (45’s)

12 Chest 2 Bar Pull-ups

-Run 800m-

9 Deficit Handstand Push-ups (45’s)

9 Chest 2 Bar Pull-ups

-Run 400m-

12 Deficit Handstand Push-ups (45’s)

12 Chest 2 Bar Pull-ups

-Run 200m-

15 Deficit Handstand Push-ups (45’s)

15 Chest 2 Bar Pull-ups

*22 minute cut-off. If this isn’t enough for your bad self, try it vested 😉.*

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Saturday 7/21/18 WOD

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Partner WOD

Metcon:

AMRAP x 25 minutes

P1: Run 400m

P2: 100 Double-Unders

20 Partner Wallballs with Double Squats (20/30 @ 8ft)

12 Synchroed Power Snatch (65/95)

*P1 and P2 switch each Round, and work at the same time (running and DU’s). Wallballs are done 8ft apart and you must squat whether your doing the shot or catch so each partner will perform 10 wb shots each and 10 air squats. Power Snatches have to be on the ground at the same time and overhead at the same time.*

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