KILO BLOG

June 12, 2019

 

RX: RX: EMOM for 18min. do 5 SHSPU on min. 1, 6 weighted pistols (55/70), on min. 2, and 1 legless rope climb (15′) on min 3. WOD 2: For time 30cal bike, 30 deadlifts(100/143), 30 burpee over bar, then 1mile run. 20 min cap.

Gold: GOLD: EMOM for 18min. do 3 SHSPU on min. 1, 6 weighted pistols (35/55), on min. 2, and 1 rope climb (20′) on min 3. WOD 2: For time 30cal bike, 30 deadlifts(70/100), 30 burpee over bar, then 1mile run. 20 min cap.

Silver: SILVER: EMOM for 18min. do 2 wall Walks on min. 1, 6 box pistols, on min. 2, and 1 rope climb attempt on min 3.. WOD 2: For time 20cal bike, 30 deadlifts(30/40), 30 burpee over bar, then 1mile run. 20 min cap

No Bar: NO BAR: EMOM for 10min do 10 Prisoner Squats and 10 Super mans. Then, EMOM for 18min. 10 Push Ups on min. 1, 10 Split Jumps, on min. 2, and 10 ring rows. WOD 2: For time 20cal bike, 30 KB Sumo deadlifts, 30 burpee over bell, then 1mile run. 20 min cap.

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