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 snatch + Full snatch + 2 Overhead squats @ 70-75%

WOD:
For time:

50 Weighted sit-ups (25 lb./15 lb.)
20 Back extensions
50 Russian twists
20 Back extensions
25 Hollow rocks

rest 2 minutes, then complete 3x800m Runs with 1 minute rest between runs

Post time and splits to comments.

__________

LEANFIT:
For time:

50 Weighted sit-ups (25 lb./15 lb.)
20 Back extensions
50 Russian twists
20 Back extensions
25 Hollow rocks

rest 2 minutes, then complete 3x800m Runs with 1 minute rest between runs

Post time and splits to comments.

__________

DE:
For time:

5 rounds of:
10 Deadlifts (185 lb./125 lb.)
400m Run

5 rounds of:
20 Burpees
400m Run

Post time to comments.

Media:
Thursday WOD, September 3, 2015

One thought on “Thursday WOD, September 3, 2015

  • September 3, 2015 at 12:14 pm
    Permalink

    Today was not my wheelhouse at all!

    SC: 155#
    WOD: 27:35 (runs were 5:00/5:16/4:39)

Comments are closed.