07/11/2017

Metcon (Time)

Teams of 3
50 GHD’s (each)
50 Muscle Ups (total)
50 Hang Power Cleans @ 205/135 (total)
First athlete will perform GHD sit-ups. Once 50 reps are complete they move to the rings and start accumulating reps of the muscle-ups, while the Partner 2 starts GHD sit-ups. Once Partner 2 completes 50 GHD sit-ups, They will move to the rings and assist Partner 1 in accumulating muscle-up reps, whilePartner 3 starts performing GHD sit-ups. Once the third Partner completes 50 GHD sit-ups, They will move to the rings and assist Partner 1 & 2 in accumulating muscle-up reps. Once 50 reps have been completed, they will move to the barbell for a total of 50 hang power cleans.

Posted in WOD

07/08/2017

Metcon (AMRAP – Reps)

Dallas 5
5 minutes of:
Burpees

Metcon (AMRAP – Reps)

Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box

Metcon (AMRAP – Reps)

Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell

Metcon (AMRAP – Reps)

Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups

Metcon (AMRAP – Reps)

Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

Posted in WOD