Monday 27th June 2016 – WOD

26th June 2016

WOD 1

MOTM: EMOM pull up strength

  • min1: 30 secs of max strict pull ups
  • min2: 30 secs of max strict chin ups
  • min3: 10-30 secs max hold at top
  • min4: 3-5 kipping pull upswith 5 sec eccentric

EMOM 8 mins:

  • 10 Jerk Dips @ 20/15kg
  • 10 Jump through heels to push/split position w/ 3 sec pause
  • 10 Push Jerks from bottom of the dip @ 20/15kg
  • 5 Push Jerks w/ 3 sec pause in the split @ 20/15kg
WOD 2

For time:

  • 6 Muscle Up / 2 CTB / 18 Pull Up (Ring Row) CHECK IN
  • 40-30-20-10-5
  • STOH @ 50-35
  • Double Unders / Single Unders

*13 min time cap

 

 

 

 

 

 

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