11th July 2019

Friday Feelzzz WOD, July 12, 2019

Friday Night Delight 🙂

Metcon (Time)
In Pairs – Part A

For time (00:00 – 10:00)

60 Double Unders
10 Thrusters
60 Double Unders
20 Thrusters
60 Double Unders
30 Thrusters

Rx – 50/35

Scaled – 40/25kg or less and single skips x2

Remainder of time : Rest

Metcon (Time)
Part B – In Pairs (round for round)

5 Rounds for time (10:00-20:00)

20 Double Unders
10 T2B

Scaling

Single skips x2
t2b – knees 2 chest, knee raises, v-ups or sit-ups

Metcon (Time)
This is a two part workout
15 Minute Time Cap

Part A – In Pairs (Round for Round)

4 Rounds for Time:

8 Front rack Lunges
4 Bar facing Burpees
8 Front rack Lunges
4 Bar facing Burpees
4 Muscle-ups

Rx – 50/35 kg

Scaled – 40/25kg or less

M/up – 4 x Ring Rows + 4 x Push ups

1 Hang Clean + 2 Front Squats (1×3)
1 Hang Clean + 2 Front Squats (3 successful unbroken reps)

Once the 4 rounds are completed, use the remaining time to find max weight of the following complex
Metcon (AMRAP – Rounds and Reps)
In Pairs – share reps

This is a 15 min AMRAP ascending ladder

8 Cal A.Bike
8 KB snatch
12 Cal A.Bike
12 KB snatch
16 Cals
16 KBS
20 Cals
20 KBS
24 Cals
24 KBS
28 Cals
28 KBS
32 Cals
32 KBS
Etc

Rx – 24/16 kg

Scaling – 20/12 or less

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