PUBLISHED: 08.07.2017

WOD:

31 Heroes

Teams of 2:

31 min AMRAP 8 Thrusters 155/105 6 Rope Climbs 11 BJ 30/24

Partner 1 does AMRAP while partner 2 does 400m Run. When partner 2 completes run, they resume AMRAP where partner one left off, and partner one starts 400m Run.

 

Comp Rx:

1. Snatch 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1

2. Snatch Pull (110%/2)4

3. Back Squat (85%/5)5

4. Conditioning  3 RFT: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double-Unders

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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