WOD August 28th 2020
Metcon
ICHA BDAY
For time,
Round one:
50 Wall Ball Shot (9/7 kg)
50 Cal Row
15 deadlift (80/50 kg)
Time Cap 12 mins
Round two:
35 Wall Balls Shot (9/7 kg)
35 Cal Row
10 deadlift (90/60 kg)
Time Cap 9 mins
Round three:
25 Wall Balls Shot (9/7 kg)
25 Cal Row
5x deadlift (9/7 kg)
Time Cap 6 mins
HIIT 28 August 2020
A) Warm up
8 Cal Echo bike
2 sets of:
8 Wall balls
8 kipping
8 ring rows
B) Buddy Workout
*Working with a partner complete:
Buy in: 120 Wall Balls (7/5kg)
Then straight to:
Complete a total of 120 pull ups
*Every broken on the pull ups, do 7/5 Cal Echo bike
*1 partner working at a time
*Scale the pull up movement accordingly if needed
*Your team score is the time taken to complete all the reps