Twisted Metal

Accountability - Your partner and a judge
Accountability – Your partner and a judge

Warm-up
1000m row
100 dubs
Go through skills and then load bars and warm up movements.

Skills – 10 minutes
Rope climbs – those that have the footwork locked down and can get up in 2or 3 pulls, work on an l-sit climb seated from the floor. Also work on legless climbs.

Muscle Up – efficiency (hollow body position getting hips to the rings before turning over) or transitions to get your first muup

WOD 1 – 20 minute hard cap
7/5 Muscle-ups 50 Double-unders 40 Axle Bar Deadlifts (155/105)
7/5 Muscle-ups 50 Double-unders 30 Axle Bar Front squats (155/105)
7/5 Muscle-ups 50 Double-unders 20 Axle Bar Shoulder to overhead (155/105)
7/5 Muscle-ups 50 Double-unders 10 Axle Bar Thrusters (155/105)
*scale as necessary

Rest 10 minutes

WOD 2 – 20 minute hard cap
2 Rounds
750m Row
4/3 Rope Climbs
Rest EXACTLY 1 minute
600m Run
3/2 Rope Climbs
Rest EXACTLY 1 minute

*scale as necessary

6 Comments

  • Rachel 'Goose'

    02/01/2014 @ 7:40 pm

    Wod 1@95 w/axle: 16:05 (was faster but mixed up & did DL on 2nd rnd instead of CD/ did c&j on 3rd rand for 6 before realizing it was SHO) :/… no coffee this a.m.

    WoD2: 19:10 rx

    • Rachel 'Goose'

      02/01/2014 @ 7:41 pm

      FS*..not CD

      • Andrea

        02/01/2014 @ 8:03 pm

        Goose, axel bar is only 15lb. So if you had 35lb plates that would make it 85.. Just for future!

        • Rachel 'Goose'

          02/03/2014 @ 2:58 pm

          ..and you guys had 45 plates. Thanks.

  • Andrea

    02/01/2014 @ 6:17 pm

    Wod 1:19:06rx
    Wod2: 17:11 rx

  • Tracy

    02/01/2014 @ 3:13 pm

    WOD 1: 1800rx
    WOD2:DNF -2rope climbs short…finished at 20:33

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