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:
5×1 Snatch balance @ 70%
3×2 Back squat @ 85%

WOD:
As many rounds as possible in 15 minutes of:

2 Bar muscle-ups
4 Handstand push-ups
6 Toes to bar
8 Box jumps
10 Hollow rocks

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LEANFIT:
“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

The score is the total number of reps of the eight intervals.

Rest 2 minutes, then complete 5x400m Run, rest 1 minute between runs.

Post score and splits to comments.

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DE:
3 rounds for time of:

1000m Row
10 Clean & Jerks (135 lb./95 lb.)
5 minutes on Airdyne
10 Box jumps
1 mile Run

Post time to comments.

Media:
Wednesday WOD, October 21, 2015

2 thoughts on “Wednesday WOD, October 21, 2015

  • October 21, 2015 at 7:07 am
    Permalink

    Snatch Balance @ 155#
    Back Squat. @ 315#

    WOD: 8 rounds rxed

  • October 21, 2015 at 8:27 am
    Permalink

    Snatch Balance – 105#
    Back Squat – 235#

    WOD: 9 rounds + 17 Reps RX

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