Monday, October 01, 2018

2018-10-02 WOD

Class

"Two Tone"
For time:
30-20-10 reps:
...Hang Power Clean (115/80#)
...Calorie Bike
Then, 10-20-30 reps:
...Deadlifts (205/145#)
...Calorie Row
*Women complete (21-15-9, 9-15-21) calories on machines.
Record total time.



Competitors

From CompTrain (2018-09-25), copied here for convenience:

"Two Tone"
For time:
30-20-10 reps:
...Hang Power Clean (115/80#)
...Calorie Bike
Then, 10-20-30 reps:
...Deadlifts (205/145#)
...Calorie Row
*Women complete (21-15-9, 9-15-21) calories on machines.
Record total time.



Strict Gymnastics
AMRAP 7:
...5 Strict Ring Dips
...:10 Seconds Inverted Barbell Row Hold
...:15 Seconds Double Kettlebell Static Squat Hold
Record rounds/reps.



Midline
4 Rounds:
...:20 Ring Dip Support Hold
...:25 GHD Supine Hold
...:30 Hand Stand Hold

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