WOD
Monday 07.11.2016
WDO | Monday 07.11.2016
Teams of 2
Run 1600 m relay style
( alt running 400 m)
Then
20 rds ( alt full round, 10 each )
4 strict pull ups
8 ring dips
16 air squats
Then
Run 800 m together
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Teams of 2
Run 1600 m relay style
( alt running 400 m)
Then
20 rds ( alt full round, 10 each )
4 strict pull ups
8 ring dips
16 air squats
Then
Run 800 m together
Olympic
Split jerk
3-3-2-2-1-1-1
WOD
3RFT
400 m run
15 push press 115/75
15 last over bar Burpees
Deadlift
6 x3
Climbing
WOD
For time
Row 1000m
40 chest to bar
30 hspu
Push press
12×2
Climbing
WOD
For time
Row 1000
50 shoulder to overhead 115/75
Every 8:00 for 40:00
Run 800 m
21 KB swings
12 pull ups
Every :90 for 30:00
5 sets
1- 10 lat over bar burpees
2- 10 hang power clean 135/95
3- 10 HSPU
4- 10 overhead lunges 135/95
Cash out
3 sets
Nose to wall wall walk w :30 hold
Plank for 1:30
Olympic
12 sets
Power clean
Split jerk
Climbing
WOD
Every 5:00 for 15:00
15 pull ups
30 push ups
45 air squats
Skill
3 sets for quality
Muscle ups
X5-7
Handstand walk
X 10 m
L-sit
X :30-:45
WOD
Teams of 2
Complete 5rds each
250 m row
10 burpee box jump over 24/20
* as soon as rower is free partner can start!
Back squat
5@65%
4@75%
3@85%
2@90%
1@95%
1@101+%
WOD
21-15-9
Front squat 135/95
Toe to bar
Olympic
Split Jerk
10×1
WOD
Amrap 12
6 Ground to OH 135/95
9 HSPU
12 Ring dips