Tuesday July 17 2018

CHECK OUT THE COMPETITION WOD AND PICK A PARTNER 🙂

 

Metcon (Time)   WORKING ON D/U  SINGLE SINGLE DOUBLE JUMP!

For time:

• 80 Double-Unders 100 single skips
  40 Russian Kettlebell Swings (53/35 lbs)MW
  20 Ring Dips/ bench or standing press
  10 Bar Muscle-Ups or 20 Pull-Ups/ ring rows or bands
  800 Meter Run
  10 Bar Muscle-Ups or 20 Pull-Ups/ ring rows or bands
  20 Ring Dips
  40 Russian Kettlebell Swings
  80 Double-Unders

 

Metcon (No Measure)

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Ring Rows x 8-10
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

RELEASE YOUR CALVES