Tues, 06/19/2018

June 18, 2018



200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)


Sub 6 C2B or 12 Pull-Ups

100 M Run
12/9 Cal Row
12 Ring Rows
8 Hang DB Snatch 



The big sticking points in today’s workouts are the chest to bar pull-ups and the heavier dumbbell snatches. Athletes can aim to complete the pull-ups and dumbbell snatches in a maximum of 2 sets. With this break-up strategy in mind, athletes can try and find the fastest pace on the run and the row that allows them to maintain minimal rest and two sets on the last two movements.


OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Gymnastic Conditioning
For Time: 
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups


2. Recovery + Midline

5 Sets:
2 Minute Light Row (Recovery Pace)
20 GHD Sit-Ups



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