Friday, December 2, 2016

 In WOD

Warm Up:  Complete 3 Rounds

200 Meter Row

10 Sit Ups

10 Single Leg Step Ups (Each Side) 24/20

3 Hand Stand Push Ups

Weightlifting:  Back Squats

3 @ 80%

3 @ 85%

2 @ 90%

Strength:  Deadlifts

5 @ 70%

3 @ 75%

1 @ 80%

Gymnastics:  Max Effort Plank Hold

WOD:  “15.1 + 15.1a”

Complete as Many Rounds as Possible in 9 Minutes

15 Toes to Bar

10 Deadlifts 115/75

5 Snatches 115/75

-Then-

Take 6 Minute to establish a 1 rep max clean and jerk (3 Fails Max)

Score is Total Reps plus weight in pounds of last successful lift.

*Scale version uses 85/55 and hanging knee raises*

 

 

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