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:
5×3 Front squat 5×3 @ 80%

WOD:
As many rounds as possible in 20 minutes of:

10 Bench presses (135 lb./75 lb.)
200m Farmers carry (53 lb./35 lb.)
300m Row
20 Sit-ups

Post loads and completed rounds to comments.

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LEANFIT:
20 minutes of work:
Even minutes, do: 10 Wall balls
Odd minutes, do: 12 Sit-ups

followed by 10 minutes of:
Even minutes, do: 5-7 Burpees
Odd minutes, do: 8 Pull-ups

_____________

DE:

For time:

75 Pull-ups
800m Run
100 Push-ups
800m Run
100 Sit-ups
800m Run
100 Squats
800m Run

Post time to comments.

Media:
Friday WOD, October 23, 2015

4 thoughts on “Friday WOD, October 23, 2015

  • October 23, 2015 at 8:16 am
    Permalink

    Strength: 195#

    WOD: 4 Rounds + 120 meter Row. RX

  • October 23, 2015 at 12:57 pm
    Permalink

    SC: 5×3 FS @ 265#

    WOD: 4 rounds + 40m Row rxed

  • October 23, 2015 at 1:00 pm
    Permalink

    Strength: 225#

    WOD: 5 rounds + 10 bench + 105m farmer carry

    Replaced 53lb farmer carry for 150m with 70lb farmer carry for 105m (from outside pull-up bars to white garage door) due to shortage of 53lb kettlebells

  • October 23, 2015 at 4:26 pm
    Permalink

    Strength: 205# | WOD: 5 + 10 RX

Comments are closed.