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:
4×3 Front squats @75%

WOD:
For time:

400m Overhead plate carry (45 lb./25 lb.), every time you break, leave plate and run back to the gym to do: 30 push-ups and 30 walking lunges)
400m Farmers carry (53 lb./35 lb.) (when you break, leave kettlebells and run back to the gym to do: 30 push-ups and 30 walking lunges)

Post loads and time to comments.

______________

LEANFIT:

As many rounds as possible in 20 minutes of:

3 Pull-ups
7 Push-ups
11 Sit-ups
20 Double-unders

followed by 4x400m Runs with 1 minute rest between runs

Post completed rounds and splits to comments.

______________

DE:
As many rounds as possible in 20 minutes of:

3 Pull-ups
7 Push-ups
11 Sit-ups
20 Double-unders

followed by 8x400m Runs with 1 minute rest between runs

Post completed rounds and splits to comments.

Media:
Wednesday WOD, November 4, 2015

4 thoughts on “Wednesday WOD, November 4, 2015

  • November 4, 2015 at 6:42 am
    Permalink

    SC: 255#

    WOD: 19:00 rxed. Broke 3 times which really liked the time! Shoulders are burning!

  • November 4, 2015 at 1:13 pm
    Permalink

    Strength: 205# front squat

    WOD: 20:20 RX. 3 breaks.

  • November 4, 2015 at 5:22 pm
    Permalink

    185# FS | 14:37 RX. One break.

  • November 5, 2015 at 8:33 am
    Permalink

    Strength: 180#

    WOD: 16:28 RX (2 breaks)

Comments are closed.