WOD 24/07/2021
METCON
“TRIPLE HERO”
For Time (with a Partner)
Buy in :
1200mt Run
Then, complete ‘Utah” :
100 Wall Ball Shot
200 Double Unders
Directly into ‘Omaha’
200 Altrnating Lunges
80 Burpees
Then, complete ‘Gold’
80 Box Jump over
100 Pull-ups
Finally, Cash Out :
120 Partner Medicine Ball Sit-Ups
Time Cap: 45’
“TRIPLE HERO”
For Time (with a Partner)
Buy in :
1200mt Run
Then, complete ‘Utah” :
100 Wall Ball Shot
200 Double Unders
Directly into ‘Omaha’
200 Altrnating Lunges
80 Burpees
Then, complete ‘Gold’
80 Box Jump over
100 Pull-ups
Finally, Cash Out :
120 Partner Medicine Ball Sit-Ups
Time Cap: 45’
WOD 23/07/2021
METCON
Rx
For time:
15 thrusters
21 x Sumo deadlift high-pull
12 x Thrusters
15 Sumo deadlift high-pull
9 x Thrusters
9 x Sumo deadlift high-pull
♂︎ 60 kg
♀︎ 40 kg
Rest 5 min Then
15 Min to find 1 RM ground to overhead
Rx
For time:
15 thrusters
21 x Sumo deadlift high-pull
12 x Thrusters
15 Sumo deadlift high-pull
9 x Thrusters
9 x Sumo deadlift high-pull
♂︎ 60 kg
♀︎ 40 kg
Rest 5 min Then
15 Min to find 1 RM ground to overhead
WOD 22/07/2021
METCON
Rx
3 rounds for time of:
50 GHD sit-ups/Abmat sit-ups
25 strict handstand push-ups
Rx
3 rounds for time of:
50 GHD sit-ups/Abmat sit-ups
25 strict handstand push-ups