Monday, 12 July 2021

 

Conditioning:

Partner WOD

30-20-10 rep rounds* of:

Pull-ups

Wall-ball shot (20/14)@(10/9’)

*Calories biked

 

…rest 2:00, then…

30-20-10 rep rounds* of:

Meters of handstand walking

GHD sit-ups

*Calories rowed

 

For time and calories

*While one partner is performing reps, the other partner performs specified monostructural movement for max calories.

Equal work required on all repetition exercises.

 

Strength:

Snatch

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality under load

 

 

Post results and experiences to comments

Comments

  1. Christa says

    Partnered with Boone
    15:20 mod bear crawls
    73 bike
    57 Row

    Strength work ✅

  2. sflynn says

    14:56 Rx+ with Coach
    25/20# WBs
    Strength: worked multiple singles at 88# (78%) working quicker turnover and catching in a deep squat. Thank you for the tips Coach!

    • White Ape says

      We were 5:28 on first part.
      Biked 72 cals
      Rowed 109 cals

      SWOD:
      With newly diagnosed torn ACL and multiple other issues with left knee, I decided to only catch in a 2-4” power position on snatches, built up to 75% and work multiple singles at that load.

  3. Henry Smith says

    Partnered with John G
    Cap- 15:26
    75 cal biked
    58 rowed

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