Strength/ Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate) - Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)
WOD
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
victor buendia
Strength
Overhead Squat 1x3
Overhead Squat for load:
#1: 3 reps
ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Overhead Squat
*Barbell comes from Rack. Option for Front Squat if not putting bar overhead.
(Score is Weight)
WOD
3 ROUNDS FOR TIME
100 Double Unders
25 Overhead Squats 95#/65#
Sonia Cosio
Strength
Push Press 1x8
ON 12:00 CLOCK...
Build to a Heavy 8-Rep Push Press
(Score is Weight)
*Retest from 8/6
WOD
EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge 50#/35#
50 Double Unders
(Scored by Slowest Set)
WOD
"PARTNER TRIPLE PIG"
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Bar Muscle Ups
15 GHD Wall-Ball Sit-Ups 20#/14#
60 Double Unders
3 Deadlifts 365#/255#
1 ROUND EACH
15 Bar Muscle Ups
20 GHD wall-ball Sit-Up 20#/14#
75 Double Unders
6 Deadlifts 365#/255#
1 ROUND EACH
20 Bar Muscle Ups
25 GHD wall-ball Sit-Up 20#/14#
90 Double Unders
9 Deadlifts 365#/255#
*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.
Sebastian Mora and Mike Drz
