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:
Back squat work to a heavy

WOD:
5 rounds of:

Max rep Bench press @ body weight (no less than 5 reps)
Max rep Strict pull-ups
400m Run
Rest 2 minutes

Post loads and reps to comments.

___________

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

10 Push-ups
10 Toes to bar
10 Wall balls
10 Box jumps
10 Ring pulls

Post completed rounds to comments.

___________

DE:
As many rounds as possible in 40 minutes of:

10 Push-ups
10 Toes to bar
10 Wall balls
10 Box jumps
10 Pull-ups
200m Run

Post completed rounds to comments.

Media:
Friday WOD, October 9, 2015

3 thoughts on “Friday WOD, October 9, 2015

  • October 8, 2015 at 6:09 pm
    Permalink

    This is like a running version of Lynne!

  • October 9, 2015 at 6:12 am
    Permalink

    Good morning! Bested a 2 year old back squat PR by 20 pounds for a new PR OF 375#!!!

    WOD: 37 bench press at 205# body weight, 48 strict pull-ups, total 85 reps in 27:15

  • October 9, 2015 at 8:46 am
    Permalink

    Strength: 285# PR!

    WOD: 54 bench press at body weight 170#, 54 strict pull ups = 108 total in 30:30

    Fun morning.

Comments are closed.