Saturday 9.5.15 Competitor WOD

1RM Oly Variation

Strength

Clean Complex (1RM – 1DL + 1 PC + 1 SQ + 1 PJ)

WOD

“He said, She said….”
Teams of 2
45min Time Cap
1. 400m run + 30 WBs (20,14)
2. 30 Thrusters + 30 SDHP (95,65)
3. 30 Sq. Cleans  + 30 STOH (95,65)
4. 3 Rds: 200m Run + 10 P. Snatches (95,65)
5. 40 KB Swings (55,35) + 20 Burpees
6. 400m Row + 30 OHS (95,65)
7. 400m Run + 30 Pull Ups
8. 100 Dubs (x3) + 30 T2B
**8 short WODs that must be completed relay style. 1 Works, 1 Rest. Split Movements, Not Reps. Each movement must be completed before you can move to the next. WODs must be completed in order.

 

By | 2015-09-04T17:00:32-04:00 September 4th, 2015|Uncategorized|Comments Off on Saturday 9.5.15 Competitor WOD