WOD Monday November 17th

Warm up # 1

1. Overhead squat: 3,3,3,3,3

2. Every minute on the minute for 16 Minutes:

Odds: Muscle ups – Up to 6 reps

Evens: Pistols or weighted step ups – 3 each leg

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2 thoughts on “WOD Monday November 17th

  1. Saturday:
    1. 110 kg pc & jerk every 30 seconds for 5 min 1 min rest: 125 pc & jerk every min for 5 min
    2. 5 rounds 275 dl / 10 burpees -3:55 – at 8 minutes 4 rounds 12 Lunges @ 135 back rack / 24 dubs – 4: 26
    Monday:
    1. 115 kg pc & jerk every 30 seconds for 5 min 1 min rest: 130 full clean (only hit power on first rep) & jerk every min for 5 min
    2. Muscle ups – strict into ring hspu x 2
    Pistols – added 1.5 pood bell to last 3 sets

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