Partner Saturday

July 14, 2018

Hero WOD "Saman" 

 

8 RFT:

13 Deadlifts (185/125)

17 Wall Balls (20/14)

400m run (together)

 

*P1- starts on DL

P2 - starts on WB

switch

Run together

 

**In rememberance of volunteer diver and former Navy SEAL, Saman Kunan who lost his life in the rescue effort in Thailand of 12 boys and their soccer coach. 

 

***courtesy of WODWELL

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Friday, July 13, 2018

July 13, 2018

3 min Z1

+

Crossovery Symmetry

+

Coach leads group through:

10 PVC Pass throughs

10 PVC OHS

10 PVC OHS in the hole

10 PVC Prone pass throughs

10 push up scap retractions

x 2 rounds

 

then:

 

A. Take 15 minutes to build to a heavy set of 3 OHS

* from the floor

** if mobility is an issue, front squat

+
AMRAP 12:
2 Power Snatches (135/95)
4 Overhead squats (135/95)
16/12 Calorie row or ride

 

Scaled version:

2 Power Snatches (choose your weight)

4 Front squats (clean into the front squat)

16/12 Calorie row or ride

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Thursday, July 12th, 2018

July 12, 2018

Coach leads group througgh:

In 90s complete
15/12 Calorie Row
in the remaining time-
Hollow Hold
Rest 30s
In 90s complete
15/12 Calorie Row
in the remaining time-
Handstand Hold or High plank hold
Rest 30s
In 90s complete
15/12 Calorie Row
in the remaining time-
Wall Sit Hold

 

+

 

4 Rounds
In 8 Minutes Complete
500m Row
0.8 Bike
400m Run
Then AMRAP Burpees
Rest 2 Minutes

(38 minutes)

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