PUBLISHED: 07.31.2017

WOD:

4 min 100 DU (buy in) Then, AMRAP: 15 DL 185/135 15 BF Burpees

– Rest 4:00 –

4 min 100 DU Then, AMRAP: 12 DL 225/155 12 BF Burpees

– Rest 4:00 –

4 min 100 DU (buy in) Then, AMRAP: 6 DL 275/185 6 BF Burpees

 

 

Comp Rx:

1. Gymnastics Benchmark Ring Muscle-Ups: Max Unbroken Reps

2. Snatch  70%/2 75%/2 80%/2 85%/2 (90%/1)3

3. Snatch Pull  (107%/3)4

4. Back Squat  (83%/5)5

5. Conditioning  3 RFT: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95)

Recent Largo WODs

8-21-17 WOD

WOD: 10 mins to establish a heavy PP then 7 min EMOM  3 PP @80% 10 mins to establish a heavy 3 rep BS then 7 min EMOM 5 BS @80%  

8-18-17 WOD

WOD: 3 RDS 15 PS 95/65 50 DU – Rest 5 min – Strict Pull-ups 10-9-8-7-6-5-4-3-2-1 Comp Rx: 1. Snatch 60%/2 65%/2 70%/2 (75%/1)5 2. Clean and Jerk  60%/2 65%/2 70%/2 (75%/1)5 3. Front Squat (70%/5)3 4. Conditioning 3 RFT: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

8-17-17 WOD

WOD: 5 RDS 200m Farmer’s Carry 20 Deficit Push-ups on DB 10 PJ 50/35 Comp Rx: Active Recovery

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