Search

Wednesday Nov 29th WOD


Skill: Kipp/ butterfly Pull up/ T2B/bar Muscle Up

Conditioning: Partner WOD

21 Min EMOM:

Min 1: 12 Toes to Bar Knee to Chest

Min 2: 12 Push Press (115/75)

Min 3: 15 Synchronized Burpees How It works. Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the reps is the rest period. Every third minute, both partners complete 15 Sync Burpees . For example: in minute 1, Partner A completes the T2B while Partner B completes the Push press. In minute two, they switch movements (Partner A completes Push Press, Partner B completes T2B). In minute 3, they each complete the 15 Sync Burpees. Continue this pattern for 21 minutes.


38 views0 comments

Recent Posts

See All

Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(

Thursday July 22nd WOD

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell Floor Press (50/35) 15 Slam Balls