August 16, 2016
TUESDAY!
MET CON(s): 30:00 Clock!
Partner WOD!
A) 8:00 AMRAP!
Athlete A will perform 35 Dubs while Athlete B performs a (at parallel) Weighted Wall Sit HOLD. Every Time Athlete A comes off the wall to rest, Athlete A must STOP doing Dubs. This will continue until the 35 Dubs has been completed, then the team must switch places. Total Reps = Your Score. Keep a running total of reps! Note: Athletes cannot switch rotation. Whoever is Athlete A must stay in that position for the entire workout.
E: 35/35 Dubs /
Wall Sit #55/35 1 DB
RX: 25/25 Dubs /
Wall Sit #45/25 1 DB
SCALED: 20 Dubs (15 Dub-A or 50 Singles) / Wall Sit #35/15 1 DB
3:00 REST!
B) 8:00 AMRAP!
Calorie Row (4) /
Hanging HOLD (Pull Up Rig)
E: 20/20
RX: 16/16
SCALED: 12/12
*Same rules apply as stated in WOD A!
REST 3:00!
C) 8:00 AMRAP!
12/12 Box Jump Over’s
E: “30/24
RX: “24/20
S: “24/20
(Alt. Step Up & Over: “20 inch box) / HS HOLD, Partial Wall Walk HOLD or straight arm Plank HOLD (NO piking or sinking).
*Same rules apply as stated in WOD A!
Note: Single person WOD’ers will run 200 M after every set of reps as prescribed for one athlete (1/2 the reps).