August 10, 2017

August 10, 2017

dynamic :
partner warm up
10 minute clock :
40-30-20
med ball clean
sit ups
russian kbs
double unders


20 minute emom of :

a) 6 burpees
b) 6 box jumps (24/20)
c) 3 pistols/7 wall ball
d) muscle ups x1-2/6  pullups. 6 jumping pullups
e) cal row 8/6

notes :
- far left movement = rx division. exercise to right = rx-ish division.
- increase 1 rep every new round on all exercises except muscles ups. 1 rep each leg on pistols.
- designed as movement prep for throwdown wod 3 metcon.


2017 thunder valley throwdown wod 3

rx division :
5 minute amrap
40 burpee box jumps 24/20
30 pistols
amrap ring muscle ups with remaining time

notes :
- partition as desired.


2017 thunder valley throwdown wod 3:

rx-ish division:
5 minute amrap
40 burpee to plate (45/25)
30 wall balls 20/14
remaining time max pull-ups (men)/ jumping pull-ups (women)

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