6 Aug 18

Metcon (2 Rounds for time)
“BiCouplet 1”
21-15-9 reps for time of:

Chest-to-bar pull-ups

M 85 lb.   F 55 lb.
Time cap: 6 minutes for BC1

“Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next bicouplet.

“Bicouplet 2”
12-9-6 reps for time of:

Bar muscle-ups

M 135 lb.   F 85 lb.
Time cap: 6 minutes for BC2

Rx+ As Noted
Rx (75,50) Pull Ups and (125,75) C2BPUs
L2 (65,45) Rings Rows (95,65) PUs

Extra Credit
Metcon (AMRAP – Reps)
Superset with minimal rest
A. strict c2b under hand pull-ups
Add weight each set

B. Pendlay Rows
4×6-8 reps – heavier than last week – last set to failure

C..Med ball toe 2 bars – pinch ball between ankles
4×10 reps

D.Banded Pull a parts 3×10-15 reps

Metcon (AMRAP – Rounds)
Choose ONE of the following sports:
EMOM 10 (Every Minute On the Minute for 10 minutes)
Run (M-Tu-W) 150m
Row (M-Tu-W) 150m
Snatch (1 RM Power Snatch)

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