10:00a-12:00p Competition Team Training
12:00p-2:00p Open Gym
Individual wod
Thruster Ladder
Women: 95/105/115/125/135/145/155/165/175/185
Men: 185/195/205/215/225/235/245/255/265/275
*Burpee over the bar tie breaker
*Additional weight will be available if needed
Partner wod (1 Guy/1Girl)
For time:
1 15′ Rope Climb (each)
50 Double Unders (each)
1 15′ Rope Climb (each)
50 Pistols (alt legs) (shared between partners)
1 15′ Rope Climb (each)
50 Handstand Push-ups (shared between partners)
1 15′ Rope Climb (each)
50 Burpe Box Jumps 20″ (shared between partners)
1 15′ Rope Climb (each)
Team wod (2 Guys/2Girls)
For time: (25:00 cap)
75 Back Squats 95lbs
50 Pull-ups
25 Shoulder to Overhead 95lbs
75 Front Squats 65lbs
50 Pull-ups
25 Shoulder to Overhead 65lbs
75 Overhead Squats 45lbs
50 Pull-ups
25 Shoulder to Overhead 45lbs
————————————
75 Back Squats 135lbs
50 Pull-ups
25 Shoulder to Overhead 1355lbs
75 Front Squats 85lbs
50 Pull-ups
25 Shoulder to Overhead 85lbs
75 Overhead Squats 65lbs
50 Pull-ups
25 Shoulder to Overhead 65lbs
Girls do the work above the line, guys do the work bellow the line.
Only one person works at a time.
The guys must hold the girls bar off of the ground the entire time.
The girls must hold the guys bar off of the ground the entire time.
