WOD for Friday, Jul 20, 2018

Strength 20-07-2018

Weighted Chin-up: 1RM. Rest 2:00

Options:
– Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo of 2121 (2 down, 1 bottom, 2 up, 1 at top)
– Partner Assisted: Accumulate 20 challenging reps
– Beginner: Accumulate 50 Barbell Rows

Roundabout

”Roundabout”

For total time:
21 Shoulder to Overhead (60/42.5kg)
800 Meter Run / 4 x Stairs / 1000m Row / 1000m Ski

Rest 2:00

15 S20H (70/47.5kg)
600 Meter Run / 3 x Stairs / 750m Row / 750m Ski

Rest 2:00

9 S20H (80/52.5kg)
400 Meter Run / 2 x Stairs / 500m Row / 500m Ski

Rx+: 60/42.5kg, 80/52.5kg and 90/57.5kg
22:00 Cap Including Rest

Extra Credit 20-07-2018

1a) Banded Plank Rows: 3 x 10-12 ea. Rest 10s.
1b) DB Curls: 3 x 10-12. Rest 10s

Open Gym

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