WOD Wednesday November 12th

Warm up # 5

1. Every 2 minutes for 12 Minutes:

Clean and Jerk x 2 (both reps should be done within 30 seconds)

2. “Randazzle”

35′ Handstand walk

5 Muscle ups

35 Power Wallballs (no squat)

4 Muscle ups

35 Deadlifts @ 155 / 108

3 Muscle ups

35 Glute ham sit ups

2 Muscle ups

35 Box jumps @ 30″ / 24″

1 Muscle up

SONY DSC

Advertisements

3 thoughts on “WOD Wednesday November 12th

  1. 1. 4×3 push jerks – 185, 225, 245, 260
    2. 5×3 pause back squats – 275, 315, 345, 355, 365
    3, 5×3 pause bench press- 225 sets across

    metcon

    5 snatches 135
    40 du’s
    10 snatches 115
    40 du’s
    20 snatches 75
    40 du’s
    7: 28

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s