Daily archive for September 9, 2017

Saturday Class: Wall Climbs are Back

7 Rounds
3 Wall Climb
21 Wall Ball; 20/14

14-12-10-8-6-4-2
2-4-6-8-10-12-14
Deadlift; 275/185
Burpee Over Bar

*after each round of WC & WB complete one round of DL & Burpee; moving to the next round of DL & Burpee after each WC & WB

Example:
3WC, 21WB, 14DL, 2B
3WC, 21WB, 12DL, 4B
3WC, 21WB, 10DL, 6B

Competitors Class: Find your 3 RM and some muscle-ups

A. Skill Practice
Ring Muscle-up / C2B Practice

B. Running Clock
0:00 – 10:00 min to complete:
40 Ring Muscle-ups

10:00 – 20:00 min
Establish a 3 RM Thruster
Note: Must be cleaned from the floor

C. WOD
TBA

D. Conditioning
E4MOM 20
10 RS One-Arm OH Walking Lunges (50/35)
10 LS One-Arm OH Walking Lunges
500/400m row