Congratulations to everyone who came out Friday night to our Summer Swolestice Partner Competition!
Here's what's in store for this week:
Monday
WOD:
Complete as many rounds as possible in 20 mins of:
15 Dumbbell Front Squats, 50/35 lbs
50 Double Unders
12 Strict Pull-ups
Handstand Walks, 50 ft
Skill: Handstand Walks
Tuesday
WOD:
4 rounds, 1 min per station, for max reps of:
Plank Hold
Single Dumbbell Box Step-up, 50/35 lbs, 24/20 in
Deadlift, 225/155 lbs
Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations.
Skill/Strength: L-sit max time
Wednesday
Skill/Strength: Hang Power Snatch
On a 10:00 clock:- Build to a heavy set of 3 reps.
WOD:
3 rounds for time of:
10 Hang Power Snatches, 95/65 lbs
2 Rope Climbs
Run, 200 m
Thursday
Strength: Back Squat 3-3-3-3-3-3-3
Friday
Skill/Strength: Low Ring Muscle-up Practice, 10 mins
WOD:
For time:
Row, 500 m
20 Box Pike Push-ups, 24/20 in
Row, 500 m
35 Hand Release Push-ups
Row, 500 m
50 Push-ups
Row, 500 m
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