WOD 9.22.14 Monday

WARM UP:

  • 200 M. Run
  • 25 Thrusters (PVC or empty bar)
  • 15 Push Ups
  • 10 Strict Pull Ups
  • 200 M. Run

A. Overhead Squats

  • 5-5-5-5 (start with empty bar and add # each set)

B. Deadlift:

  • 3@70%
  • 3@80%
  • Max Reps@90%

C.  For time:

  • 5 Wall walks
  • 100 KB/DB Cleans  (50l/50r anyhow)
  • 200 Burpee Broad Jump
  • 5 Wall walks

D. 3 sets

  • 10 Hollow/V-up/Superman roll (5l/5R)
  • Max Effort C2B Pull-ups – rest 90 sec.
Advertisements

Leave a Reply or Log your Workout

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