Tuesday 26 June

Angie Overhead Squat

WOD

For time:
Run 400 meters
21 Thruster @ 95/65
21 Pull-ups
Run 300 meters
15 Thruster @ 95/65
15 Pull-ups
Run 200 meters
9 Thruster @ 95/65
9 Pull-ups

Post time to comments.

SCALES:

Gold

For time:
Run 400 meters
21 Thrusters @ 75/45
21 Pull-ups
Run 300 meters
15 Thrusters @ 75/45
15 Pull-ups
Run 200 meters
9 Thrusters @ 75/45
9 Pull-ups

Silver

For time:
Run 400 meters
21 Thrusters @ 55/31
21 Pull-ups with band
Run 300 meters
15 Thrusters @ 55/31
15 Pull-ups with band
Run 200 meters
9 Thrusters @ 55/31
9 Pull-ups with band

Bronze

For time:
Run 400 meters
15 Thrusters @ 55/31
15 Ring Rows
Run 300 meters
12 Thrusters @ 55/31
12 Ring Rows
Run 200 meters
9 Thrusters @ 55/31
9 Ring Rows

WARMUP:

Dynamics Warmup

MOBILITY OR SKILL WORK:

Hips and Shoulders

%d