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:
3×3 Front squats @ 75%

WOD:
For time:

30 Handstand push-ups
30 Front squats (115 lb./75 lb.)
30 Kettlebell swings (53 lb./35 lb.)
30 Box jumps
800m Run

Post time to comments.

_____________

LEANFIT:
3 rounds for time of:

10 Kettlebell deadlifts (70 lb./53 lb.)
30 Walking lunges
800m Run

Post time to comments.

_____________

DE:
3 rounds for time of:

As many reps as possible in 5 minutes of: Clean and jerk (135 lb./95 lb.)
1 mile Run
Rest 2 minutees

Post time to comments.

Media:
Wednesday WOD, November 18, 2015

3 thoughts on “Wednesday WOD, November 18, 2015

  • November 18, 2015 at 1:01 pm
    Permalink

    Strength: 225# front squats

    WOD: 10:00 RX

  • November 18, 2015 at 11:06 pm
    Permalink

    Strength: still working back up from injury. #185
    WOD: 8:04rx

  • November 19, 2015 at 7:02 am
    Permalink

    Did a day late. Shoulders made the front squats super hard during the WOD!

    SC: 255#
    WOD: 13:45rx

Comments are closed.