Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5×5 Close grip bench press

WOD:
6 minute time cap to complete:
1000m Row, then as many bar muscle ups as possible

Rest 3 minutes, 6 minute time cap to complete:
1000m Row, then as many Burpees as possible

Post loads and reps to comments.
__________

LEANFIT:
15 rounds, every 2 minutes complete:

3 Pull-ups
12 Squats
150m Run

__________

DE:

7 rounds for time of:

2 Deadlifts (225 lb./135 lb.)
3 Box jumps
5 Burpees
400m Run

Post time to comments.

Media:
Friday WOD, August 7, 2015

4 thoughts on “Friday WOD, August 7, 2015

  • August 7, 2015 at 7:50 am
    Permalink

    Strength: 155#

    WOD: 9 Bar MU + 26 burpees = 35 total reps

  • August 8, 2015 at 5:15 am
    Permalink

    Back squat 4x5x265-285

    Bench #205

    8 ring MU + 35 burpees

  • August 9, 2015 at 7:12 pm
    Permalink

    Bench 185#

    5 bar MUs and 30 burpees

  • August 9, 2015 at 7:52 pm
    Permalink

    Bench 175
    15 BMU
    36 burpees

Comments are closed.