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 sets of: Hang power clean doubles (work to a heavy set)

WOD:
As many rounds as possible in 15 minutes of:

9 Deadlifts (155 lb./105 lb.)
11 Box jumps
13 Push-ups

Post loads and completed rounds to comments.
______________

LEANFIT:
As many rounds as possible in 25 minutes of:

10 Deadlifts (115 lb./65 lb.)
10 Kettlebell swings (35 lb./26 lb.)
10 Burpees
10 V-ups

Post completed rounds to comments.

______________

DE:
For time:

1 mile Run

10 rounds of:
7 Pull-ups
15 Squats

1 mile Run

Post time to comments.

Media:
Thursday WOD, October 1, 2015

2 thoughts on “Thursday WOD, October 1, 2015

  • October 1, 2015 at 6:11 am
    Permalink

    SC: 235#

    WOD: 9 rounds + 19 reps

  • October 1, 2015 at 7:56 am
    Permalink

    Strength: 185#

    WOD: 10 rounds + 7 reps

Comments are closed.