Metcon
100 Push Ups
100 Sit Ups
Spring 2017 Comp WOD #4
Teams of 2
10 Pull ups (Ring Rows)
50m Synchronized Lunges
20 Pull ups
50m Synchronized Lunges
30 Pull ups
50m Synchronized Lunges
40 Pull ups
50m Synchronized Lunges
50 Pull ups
Partners can switch as often as they wish on the pull ups/ring rows.
7.1.17
Metcon
100 Push Ups
100 Sit Ups
Spring 2017 Comp WOD #4
Teams of 2
10 Pull ups (Ring Rows)
50m Synchronized Lunges
20 Pull ups
50m Synchronized Lunges
30 Pull ups
50m Synchronized Lunges
40 Pull ups
50m Synchronized Lunges
50 Pull ups
Partners can switch as often as they wish on the pull ups/ring rows.
6.30.17
Metcon
3 Rounds
10 Box Jumps 24/20
15 Hollow Rocks
20 Wallballs 20/14
**Rest 4 mins**
1 Round
30 Box Jumps
45 Hollow Rocks
60 Wallballs
6.29.17
E-Harmony
“Diane”
21-15-9
Deadlift (225/155)
HSPU
Then…
“Helen”
3 Rounds
400m Run
20 Swings (55/35)
12 Pull Ups
Then…
“Isabel”
30 Snatches (135/95)
**40 min cap**
