WOD / Friday, September 14

Wishing Coach Teddy all the luck!!! He is lifting this Saturday in the American Open in Vegas (10:25am on the blue platform) Handle biz Theodore, we are so excited for you!

Wishing Coach Teddy all the luck!!! He is lifting this Saturday in the American Open in Vegas (10:25am on the blue platform) Handle biz Theodore, we are so excited for you!

Mobility 

2:00 Straddle Pose

WOD 

10 rounds for time of: 

3 Strict Pull-ups 

6 Deadlifts, 225lbs/155lbs

12 Wall Balls, 20lbs/14lbs

24 Double-unders 

Beach Muscles 

3 sets of: 

10 Sumo Good Mornings

12 Bent-over DB Rows/arm 

1:00 Hollow Rocks

Competitors 

1. Deadlift: Build to a heavy triple 

2. WOD 

275lbs/185lbs 

Strict C2B Pull-ups

3. Aerobic 

EMOM x 20:00 of: 

Odd - 15/12 Calorie Row 

Even - Burpee Pull-ups the entire minute 

4. Gymnastics 

Every 3:00 x 6 sets: 

1 Strict Ring Muscle-up + 3 Kipping Ring Muscle-ups 

Powerlifting (10:00am) 

A. Rack Deadlifts: 3 sets x 3 reps @ 110%

B1. 3 sets of: 1:00 Windshield Wipers 

B2. 3 sets of: 8-10 Back extensions 

C. Sled Drags: 3 sets x 75m

Rocco Di Jerlando