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:
7×2 Front squats @ 80%

WOD:
For time:

30 Muscle-ups

Alternative workout:
As many rounds as possible in 15 minutes of:
3 Chest to bar pull-ups
6 Handstand push-ups
9 Kettlebell swings (53 lb./35 lb.)

Post loads and time/completed rounds to comments.

________

LEANFIT:
as many rounds as possible in 30 minutes of:

5 Power cleans (95 lb./65 lb.)
10 Pull-ups
300m Row
30sec Handstand hold
30sec Ring hold

Post completed rounds to comments.

________

DE:
As many rounds as possible in 40 minutes of:

5 Power cleans (95 lb./65 lb.)
10 Pull-ups
15 Push-ups
300m Row
30sec Handstand hold
30sec Ring hold

Post completed rounds to comments.

Media:
Friday WOD, December 18, 2015

5 thoughts on “Friday WOD, December 18, 2015

  • December 18, 2015 at 8:06 am
    Permalink

    SC: 245#

    WOD: 9:23 rxed <– a far cry from my 7:00 days!

  • December 18, 2015 at 12:48 pm
    Permalink

    Strength: GT

    WOD: 5:36 RX (rings)

    Feel like I could’ve shaved about 30-45 seconds off if I didn’t fail twice

  • December 18, 2015 at 2:26 pm
    Permalink

    Alternate WOD: 13 rounds + 6 reps

  • December 18, 2015 at 4:54 pm
    Permalink

    12:50
    Feel like I could have shaved off a few minutes had I not failed 8 times

  • December 23, 2015 at 8:37 am
    Permalink

    6:33 RX – First time to do this. Hope to improve next time I attempt. Started with 2 sets of 5, then sets of 3s, 2s and 1s. Next time would stick to sets of 2 all the way through.

Comments are closed.