W.O.D. Wednesday 6/17/20

16
Jun

W.O.D. Wednesday 6/17/20

Coaches – this is a great time to assist athletes with progressions and cues to get to the next level on their pullups!

GYMNASTICS CONDITIONING – 12 MIN TIME CAP
*Athletes- consider tracking what you do here, and then 6 months from now see where you have came from.

This is for time…

Comp RX – 5 sets of 6 Unbroken Ring Muscle-ups

*You must only complete 6 at a time, unbroken. No more, no less. Rest as needed between sets but you are being timed.

RX- 5 sets of 6 Unbroken Bar Muscle Ups OR 12 unbroken chest to bar pullups

*You must only complete 6 or 12 at a time, unbroken. No more, no less. Rest as needed between sets but you are being timed.

Scaled – 5 sets of 12 pullups, jumping pullups, banded or barbell pullups (based on your ability level)

*You must TRY to complete 12 at a time, unbroken. No more, no less. Rest as needed between sets but you are being timed.

Your score will be a check that you have attempted this above, and what version you completed. If you tried RX but could not finish, you will choose scaled, but write that you started with RX on the board or on SugarWOD notes!


Conditioning WOD – 13 min

As many rounds + reps as possible in 13 minutes of…
7 Deadlifts 275/185
10 Bar Over burpees
13 Ring Rows (RX- parallel to ground, like straight, arms fully extended, chest must touch rings)

*This will be sneaky. Guaranteed that the ring rows will be the hardest part. 🙂

Post which version of gymnastics you chose or attempted and note what you completed or scaled, then post rounds + reps of AMRAP!