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:
5×2 Snatch deadlift, pause above the knee + full snatch @ 75-80%

WOD:
For time:

100 Air squats
200m Farmers carry (53 lb./35 lb.)
50 Burpees
200m Farmers carry
25 Strict chin-ups
200m Farmers carry

Post loads and time to comments.

________

LEANFIT:

For time:

3 rounds of:
21 Kettlebell swings (53 lb./25 lb.)
12 Pull-ups

800m Run

Rest 3 minutes, then complete 3 rounds of:
21 Push-ups
12 Toes to bar

800m Run

Post time to comments.

________

DE:
10 minutes to work to a heavy power clean

5000m Row, every 1,000m, do: 20 push-ups + 1 min on the Airdyne

Post loads and time to comments.

Media:
Wednesday WOD, August 5, 2015

3 thoughts on “Wednesday WOD, August 5, 2015

  • August 5, 2015 at 7:16 am
    Permalink

    Strength: 125#

    WOD: 19:03 Rx

  • August 5, 2015 at 11:40 am
    Permalink

    DB snatch 40#
    WOD 18:59 rx

    Hotel gym. Funny looks from guests.

  • August 5, 2015 at 9:33 pm
    Permalink

    125# | 18:37 RX

Comments are closed.