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 deadlifts (pause above knee, 2 seconds) + Clean @ 75-80%

WOD:
For time:

100 Double-unders
40 Wall balls
4 Deadlifts (275 lb./225 lb.)
4 Muscle-ups
30 Wall balls
3 Deadlifts (275 lb./225 lb.)
3 Muscle-ups
20 Wall balls
2 Deadlifts (275 lb./225 lb.)
2 Muscle-ups
10 Wall balls
1 Deadlift (275 lb./225 lb.)
1 Muscle-up
100 Double-unders

Post loads and time to comments.

____________

LEANFIT:
3 rounds for time of:

1000m Row
150m Overhead plate walk (45 lb./25 lb.)
20 Kettlebell swings
200m Run

Post time to comments.

____________

DE:
10 rounds for time of:

2 Deadlifts (225 lb./155 lb.)
2 Box jumps
200m Sprint (walk back)

Post completed rounds to comments.

Media:
Wednesday WOD, October 7, 2015

3 thoughts on “Wednesday WOD, October 7, 2015

  • October 7, 2015 at 6:52 am
    Permalink

    SC: 225/225/235/2/35/245

    WOD: 15:57 Rx’ed

  • October 7, 2015 at 7:56 am
    Permalink

    Strength: 155#

    WOD: 14:29 Rx

  • October 7, 2015 at 2:49 pm
    Permalink

    215#

    16:07 Rx+30 # wall ball

Comments are closed.