Congratulations to the Vintage teams who competed at the Duality competition in San Antonio this weekend! Chelsea and LP got 6th in the Scaled Division, Drew & Matt got 1st place Scaled! and Justin & Sebastian got 18th Rx including an event win and they were the only team to finish every event under the time cap!
Friday, Aug 25th – Summer Series Week 3!
Sunday, Aug 27th – Adaptive Nutrition Seminar
15 KB RDLs, go slow and loosen up the hamstrings!
Row 250m
15 Empty Bar Thrusters
Row 250m
Deadlift
3×3
As heavy as possible with total control back to the floor on all 3 reps. Very light touch on the floor. Aim for 80-90% of 3RM on 8/18/2017
AMRAP 10 Minutes
9 Toes to Bar
6 DB Thrusters 50/35lbs
3 Muscle Ups
Beginner: 9 Hanging Knee Raises; 20/10#; 3 Ring Rows + 3 Push Ups
Intermediate: 3-5 T2B; 35/20#; 3 Banded Ring Transitions or Strict Ring Dips
Advanced: Rx
Competitor: Unbroken
For this AMRAP we’d ideally like to see unbroken movements the entire time. Scale back the reps on the gymnastics and the weight on the DBs to be able to do so.
Handstand Hold
Nose and Toes OR Freestanding
8 Rounds
:20 On :40 Off
AMRAP 10
10/7 Cal Bike
10 American Kettlebell Swings
:20 Plank Hold
Rest 2:00
3 rounds
10 GHD Sit Ups
:30 Wall Sit
No Comments to "WOD – Tuesday, August 22, 2017"