Chupacabra


Published January 19, 2019



MetCons

Chupacabra

Strength
Squat Snatch
Climb to Heavy 2 Rep Set, Drop bar b/w sets

Partner WOD
"Chupacabra"

Rx
For Time, 20 Min Cap
50 Alt Pistols
20 Alt Power Snatch (115/80)
20 Synchronized Pull-Ups
40 Alt Pistols
16 Alt Power Snatch
16 Synchronized Pull-Ups
30 Alt Pistols
12 Alt Power Snatch
12 Synchronized Pull-Ups
20 Alt Pistols
8 Alt Power Snatch
8 Synchronized Pull-Ups
10 Alt Pistols
4 Alt Power Snatch 
4 Synchronized Pull-Ups
*Break up pistols w/partner, Alt Power Snatch, Synch Pull-Ups and both complete all reps

Scaled
For Time, 20 Min Cap
50 Alt Band Pistols
20 Alt Power Snatch (95/65)
20 Synchronized Band Pull-Ups
40 Alt Band Pistols
16 Alt Power Snatch
16 Synchronized Band Pull-Ups
30 Alt Band Pistols
12 Alt Power Snatch
12 Synchronized Band Pull-Ups
20 Alt Band Pistols
8 Alt Power Snatch
8 Synchronized Band Pull-Ups
10 Alt Band Pistols
4 Alt Power Snatch 
4 Synchronized Band Pull-Ups
*Break up pistols w/partner, Alt Power Snatch, Synch Pull-Ups and both complete all reps

Beginner
For Time, 20 Min Cap
50 Alt Bench Pistols
20 Alt Power Snatch (75/55)
20 Synchronized Band Pull-Ups
40 Alt Bench Pistols
16 Alt Power Snatch
16 Synchronized Band Pull-Ups
30 Alt Bench Pistols
12 Alt Power Snatch
12 Synchronized Band Pull-Ups
20 Alt Bench Pistols
8 Alt Power Snatch
8 Synchronized Band Pull-Ups
10 Alt Bench Pistols
4 Alt Power Snatch 
4 Synchronized Band Pull-Ups
*Break up pistols w/partner, Alt Power Snatch, Synch Pull-Ups and both complete all reps

Elements
For Time, 20 Min Cap
50 Box Side Step-Ups
20 Alt Power Snatch (65/35)
20 Synchronized Jumping Pull-Ups
40 Box Side Step-Ups
16 Alt Power Snatch
16 Synchronized Jumping Pull-Ups
30 Box Side Step-Ups
12 Alt Power Snatch
12 Synchronized Jumping Pull-Ups
20 Box Side Step-Ups
8 Alt Power Snatch
8 Synchronized Jumping Pull-Ups
10 Box Side Step-Ups
4 Alt Power Snatch 
4 Synchronized Jumping Pull-Ups
*Break up pistols w/partner, Alt Power Snatch, Synch Pull-Ups and both complete all reps

Cool Down
Band Shoulder Stretches or Couch Stretch x 2 Min Each

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