Category: WOD

2017 September 23

Team Series Event 2 For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 double-unders, each, relay Team Series Event 4 For time: 100-cal. row, switch as needed 100 toes-to-bars, total

2017 September 21

AM STRENGTH 10min EMOM – even 3 strict ring muscle ups – odd 8 pistols (4/side- not alt) METCON 30-20-10 – Sit-Ups – Toes To Bar – Wall Balls *12min timecap PM Team Series 2017 Event 1 9-15-21 reps for time of: Synchronized thrusters Synchronized bar-facing burpees

2017 September 19

METCON 1min on 1min off for 30min – 5rds of 12 Double KB Front Squat (every minute) – 5rds of 20 Burpee Over Parallettes (every minute) – 5rds of 20 Cal Row/Bike (every minute) *if not able to reach prescribed number, treat the minute as amrap

2017 September 11

STRENGTH Handstand Progressions 3-5rds of – 10sec Wall HS hold > 10 elbow bents > 10 shoulder shrugs > 10sec Wall HS hold METCON Partner WOD 10min AMRAP – wall balls – 12 C2B Pull-Ups *while 1 person reps wall balls, tho other does 12 pull-ups *score is # of wall balls