Saturday 22nd July – WOD

21st July 2017

WOD 1

Rope Climb tekkers
*10 Min Cap

WOD 2

In pairs complete:

500m Row/Ski/Run EACH
While p1 is row/ski, p2 AMRAP Rope Climbs
SWITCH
750m Row/Ski/Run EACH
While p1 is row/ski, p2 AMRAP Over Unders
SWITCH
1000m Row/Ski/Run EACH
While p1 is row/ski, p2 AMRAP KB Swings @ 24/20
SWITCH

*score= time/reps
*20 min cap  

 

ADDITIONAL WORK

45 mins before class:

For time
150 Single Under
150ft HS Walk
50 Weighted Step Ups @ 15/10s – 20”
75 Double Unders
40 Weighted Step Ups
25 Triple Unders
25ft HS Walk
30 Weighted Step Ups
*Use a db or kb in each hand for the step ups.
*attempts can count towards triple unders

 

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