W.O.D. Friday 6/25/21

24
Jun

W.O.D. Friday 6/25/21

On a 25:00 running clock…

0:00 – 15:00 – 15 minute time cap before moving into the next portion.

*Splitting reps however desired, unless labeled synchro, then must complete rep for rep together
*You may combine the scaled and RX options however you see fit, just place your variation in the notes!

For time…

10 Deadlifts 275/185
10 Pistols (one-legged squats)
5 Synchronized Toes to Bar
5 Bar Muscle Ups
20 Deadlifts
20 Pistols
10 Synchro Toes to bar
10 Bar Muscle Ups
30 Deadlifts
30 Pistols
15 Synchro Toes to Bar
15 Bar Muscle Ups

Scaled Option 1

10 Deadlift 185/125
10 KB Goblet Lunges 55/35
10 Toes to Bar
20 Deadlift 185/125
20 KB Goblet Lunges 55/35
20 Toes to Bar
30 Deadlift 185/125
30 KB Goblet Lunges 55/35
30 Toes to Bar

Scaled Option 2

10 Deadlift 135/95
10 KB Goblet Lunges 35/25
10 Synchro Knee Raises
20 Deadlift 135/95
20 KB Goblet Lunges 35/25
20 Synchro Knee Raises
30 Deadlift 135/95
30 KB Goblet Lunges 35/25
30 Synchro Knee Raises

into…

15:00 – 25:00 – Combined 3 rep deadlift total.

**You may not hit what you normally do in a 3 rep due to the fatigue of the workout, but that’s alright. Lift with proper technique and cap off your training session with some strength work.
*One partner lifting at a time.
*Build in weight to find a 3 rep deadlift for the day (add the two successful lifts together for one score)


Extra Work 1

Core – 2 rounds
30 sec L-Hang
30 sec Mountain Climbers
30 sec Super Man
30 sec Hollow Arch
30 sec Situps
30 sec Bicycles
30 sec Plank


Extra Work 2

20 minutes

Work up to a heavy back squat for the day
***At minutes 5,10,15, and 20 perform a 30 ft handstand walk or 3 wall walks or 60 second inverted hold against wall

*Score is only RX if you were able to complete the handstand walks in their entirety, otherwise list the load you hit under scaled