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 + Overhead squat @ 70-75%

WOD:
7 rounds for time of:

4 Pistols
6 Squat cleans (135 lb./95 lb.)
8 Burpees
10 Pull-ups

Post loads and time to comments.

_______________

LEANFIT:
As many rounds as possible in 7 minutes of:
300m Row
15 Push-ups
15 Box jumps

Rest 1 minute, then 7 minute AMRAP:
200m Run
7 Pull-ups
7 Burpees

Rest 1 minute, then 7 minute AMRAP:
10 Back extensions
20 Sit-ups
30 Russian twists
100m Farmers carry (53 lb./26 lb.)

Post completed rounds to comments.
_______________

DE:
5 rounds for time of:

25 bar Thrusters
10 Pull-ups
800m Run

Post time to comments.

Media:
Monday WOD, October 5, 2015

4 thoughts on “Monday WOD, October 5, 2015

  • October 5, 2015 at 7:56 am
    Permalink

    SC: 155#
    WOD: 20:44 Rx

  • October 5, 2015 at 3:45 pm
    Permalink

    Strength 150#

    Wod: 18:47

  • October 6, 2015 at 3:52 am
    Permalink

    Clean complex #180
    WOD: 13:50 RX

  • October 7, 2015 at 7:57 am
    Permalink

    Strength: 125#

    WOD: 21:47 RX

    Not fun.

Comments are closed.