WOD for Wednesday 8-5-15August 5, 2015
Double metcon’s but a little on the long side of things, so please arrive on time and get prepped and ready.
A) 20-18-16-14-12-10-8-6-4-2 Burpees. 1 Rope climb after each round. Scale: First-3 Rope Pullups. Second- 1 Horizontal to vertical rope ascent. This workout caps at 16 minutes.
REST 10 Minutes
B) EMOM x 16 minutes Odd– Up to 8 Unbroken Front Squats 135/95. Pick a weight that you can get 8 of initially/when fresh. Even- Up to 8 Unbroken Toes2Bar. Front Squats: as long as you don’t put the bar down you can continue until you get to 8. T2B you MUST maintain a rhythmic swing. Any stoppage, even if you don;t release the bar, ends the set. If you can do a few toes2bar on rythm, do so. Only scale to Hanging Knee Raise if you can’t really get the rhythmic swing yet. Best possible score on each movement is 64 (8reps x 8 rounds).
Althetes Testing IN: Movements like the fast lifts (Snatch, Clean and Jerk) are among your choices as are Muscle-ups, ring dips, pistols and HSPU’s. Butterfly pullup is not, it’s too timing-centric. Details about our next training block coming soon.