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: Clean dead lift pause above knee + Clean pull @75-80%
6×3 Front squat @70%

WOD:

3 rounds for time of:

500m Row
12 Overhead squats (95 lb./65 lb.)
12 Sumo deadlift high-pulls (95 lb./65 lb.)
12 Box jumps

Post loads and time to comments.
___________

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

30 sec Handstand hold
10 Sumo deadlift high-pulls (53 lb./35 lb. kb)
10 Burpees
10 Walking lunges
200m Run

Post completed rounds to comments.

___________

DE:
For time:

3 rounds of:
50 Squats
800m Run

Rest 1 minute, then complete 3 rounds of:
40 Push-ups
400m Run

Rest 1 minute, then complete 3 rounds of:
20 Pull-ups
200m Run

Post time to comments.

Media:
Monday WOD, October 26, 2015

5 thoughts on “Monday WOD, October 26, 2015

  • October 26, 2015 at 9:31 am
    Permalink

    Strength:
    DL Clean Pull complex – 205#
    FS – 185#

    WOD:
    13:44 RX

  • October 26, 2015 at 12:06 pm
    Permalink

    Strength: 225# complex / 205# front squat

    WOD: 15:52 RX

  • October 26, 2015 at 12:07 pm
    Permalink

    Did the math wrong… WOD = 14:52RX***

  • October 26, 2015 at 2:28 pm
    Permalink

    Strength:
    Cleans: 205-215 front squat: 220-230#

    Wod: 13:42 Rx

  • October 27, 2015 at 6:05 am
    Permalink

    SC: 245# & 245#

    WOD: 11:49 rxed

Comments are closed.