WOD Tuesday November 19th

Warm up: 2 Rounds of – Band rig rows x 12 / Band press x 8 each side

  1. Press: 5 x 2 @ 95%

2. Bench max will be tomorrow ( You can do it today if you need to)

3. For Time: Accumulate all of the below items in the quickest time possible, including any penalty’s.

Accumulate 3 minutes of Butt Plank (Med ball under butt, if you touch the ball do an 8 wall ball penalty)

Then

Accumulate 3 minutes of Ab plank (Can do on elbows or hands- body in flat plank position, if you drop to the floor do an 8 wall ball penalty)

Then

Accumulate 2 minutes of pull up bar hang (Only over/over grip is allowed- no mixed grip, If you come down do an 8 wall ball penalty)

Then

Accumulate 2 minutes of wall sit (Butt and back against the wall and legs in a 90 degree angle, if you drop out of this position do an 8 wall ball penalty)

 

WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft

  1. Every 90 seconds for 12 sets:

Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)

Evens: Strict press x 3 + Push press x 2 + Jerk x 1

2. 3 Rounds for time of:

50 Kettlebell swings ( not too heavy )

25 Banded sit ups

The Strength world lost a legend today. If you didn’t know who KK was, watch these videos.