Compare scores to last year: HERE
WOD 1
3 RFT:
40 Double-Unders
20 Box Jumps
10 Handstand Push-ups
Compare to 6/18/12
WOD 2
For Time:
3 rounds of:
7 Deadlift (#345/#225)
7 Muscle-ups
~ then immediately 3 rounds of:
21 Wallball Shots (#20/#14)
21 Toes to bar
~ then immediately:
28 Burpee Box Jump Overs
Compare to 6/19/12
WOD 3
OTM-8:
10 Kettlebell Swings (#53/#35)
10 Pull-ups
If you fail to complete a set in 60 seconds, finish it and rest the remaining seconds; picking back up at the top of the next minute.
Compare to 6/20/12
WOD 4
Front Squat
5(60% of 1RM)-3(80%)-1(90%)-5(82%)
(rest 2 minutes between sets)
Snatch
2-2-2-2-2-2
(rest 10 seconds between each rep)
(rest as needed between sets)
Compare to 6/21/12
WOD 5
10 RFT:
50 Meter Sprint
10 Burpees
50 Meter Sprint
15 Russian Kettlebell Swings (#53/#35)
Compare to 6/22/12
WOD 6
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
10 Burpees
50 Meter Sprint
15 Russian Kettlebell Swings (#53/#35)
Compare to 6/22/12
WOD 6
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
2 comments:
WOD 1 - 15:00 (10,8,6 HSPU per round) note: general HSPU volume work needed - grease the groove method recommended
WOD 6 ~25:00 3:30 rest (to simulate partnered WOD)
WOD 5 19:33 (burpees to drop pad - 9 or 10 rds - abicus accuracy in question)
WOD 2 skill work of 7 reps Slow DL @ 100 kg & 3-5 reps Banded Kipping MU practice with Lt.Blk+red (or +2 reds)
WOD 2 3 RFT 21 WB, 21 T2B, 21 B.Jumps
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