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)

WOD:
For time:

“Diane”
Reps 21-15-9 of:
Deadlifts (225 lb./155 lb.)
Handstand push-ups

Rest 3 minutes, then complete 3 rounds for time of:
100 Double-unders
25 Hollow rocks
30 Russian twists

Post time to comments.

_______________

LEANFIT:
4 rounds for time of:

500m Row
20 Figure 8’s (35 lb./26 lb.)
10 Kettlebell swings
1 Turkish get up (each arm)
20 Heel touches on the rings
20 Plank bridges (10 each side)
50 Double-unders

Post time to comments.

______________

DE:
6 rounds for time of:

500m Row
20 Figure 8’s (35 lb./26 lb.)
10 Kettlebell swings
1 Turkish get up (each arm)
20 Heel touches on the rings
20 Plank bridges (10 each side)
50 Double-unders

Post time to comments.

Media:
Wednesday WOD, January 6, 2016

3 thoughts on “Wednesday WOD, January 6, 2016

  • January 6, 2016 at 11:49 am
    Permalink

    WOD: 24:33 Rx’ed

    I PR’ed Diane at 5:36, and fell apart on the million double unders

  • January 6, 2016 at 1:28 pm
    Permalink

    WOD: 22:47 RX (need to work on double unders) (3:38 Diane RX)

    Mark Flokov Flores with the 19:37 man…

  • January 6, 2016 at 5:19 pm
    Permalink

    Diane: 4:59rx – got way off strategy, ugh

    Total Time:: 15:49rx

    Core is locked up after yesterday and today

Comments are closed.