8-15

WOD’s 1&3 of the Dynamic Duo!

Workout 1
Scaled & Masters

3 minutes:
Max reps: pullups – 5 pts each
Jumping pullups – 1 pt each
*one athlete works at a time.

1 minute rest

4 minutes
Find a max in the following complex:

1 clean


  • 1 front rack lunge
    +
    1 front rack lunge

  • 1 shoulder to overhead

*one athlete works at a time, bars can be pre-loaded. Women can use men’s bars, but the men can not use women’s bars.

*score will be total of pullup points and pounds of each athletes heaviest complex.

Workout 1
RX

3 minutes:
Max reps: bar muscle ups – 5 pts each
chest to bar pull-ups – 1 pt each
*one athlete works at a time.

1 minute rest

4 minutes
Find a max in the following complex:

1 clean


  • 1 front rack lunge
    +
    1 front rack lunge

  • 1 shoulder to overhead

*one athlete works at a time, bars can be pre-loaded. Women can use men’s bars, but the men can not use women’s bars.

*score will be total of pullup/ muscle up points and pounds of each athletes heaviest complex.

WOD 3

12 minute AMRAP

30 Goblet squats
20 Calorie row
30 Burpees over the erg
20 Box overs 24/20

Scaled/masters 53/35 goblet squats
RX 70/53 goblet squats

*scaled can step or jump over the erg and on the box overs, RX must jump on both movements.

Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat