WOD Friday October 12th

Warm up: Pull and push a little

2. Weighted Pullup: 44 / 18 lb x 4 sets of max reps

3. 12 Minutes:

Run Havoc Loop

In the remaining time:

Max distance rack walk @ 1.5 / 1 pood

WOD Wednesday April 20th

Warm up: 200 meter run – 5 minutes of empty barbell snatch work

3 Position snatch ( Floor, Below knee, Above knee )

2. For time:

400 Meter rack walk

300 Meter Backwards run

200 Meter rack walk

100 Meter back wards run

( Don’t run into each other )

Warm up #11

2. As many rounds as possible in 20:01:

9 Wall Climbs

200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings)

40 ft Backwards sled pull w/ HEAVY!

200 Meter Rack Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings)

40 ft Backwards sled pull w/ HEAVY!

Warm up # 4

1. Two Hands anyhow – do it

2. For time:

200 Meter run

200 Meter rack walk @ 2 pood / 1.5 pood

200 Meter run

200 Meter rack walk @ 2 pood / 1.5 pood

200 Meter run

Warm up # 1

1. Max rep deadlifts @ 1.5 x bodyweight

2. Max rep deadlifts @ bodyweight

3. For time: Rack walk x 400 meters @ 2 pood