Strength:
7 sets: Pause deadlift above knee (back to floor) + Clean pull (@ 100-110% 1RM clean)

WOD:
20 minutes of work:
Even minutes, do 7 Handstand push-ups
Odd minutes, do 2 Hang power snatches (155 lb./105 lb.)

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LEANFIT:

2 minutes to row 300m, then max rep Kettlebell swings (35 lb./18 lb.)
Rest 1 minute
3 minutes to row 400m, then max rep Walking lunges
Rest 1 minute
4 minutes to row 500m, then max rep Wall ball sit-ups
Rest 1 minute
5 minutes to row 600m, then max rep Double-unders
Rest 1 minute
6 minutes to row 700m, then do max 100m Shuttle runs

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DE:

2 minutes to row 300m, then max rep Kettlebell swings (35 lb./18 lb.)
Rest 1 minute
3 minutes to row 400m, then max rep Walking lunges
Rest 1 minute
4 minutes to row 500m, then max rep Wall ball sit-ups
Rest 1 minute
5 minutes to row 600m, then max rep Double-unders
Rest 1 minute
6 minutes to row 700m, then do then do max 100m Shuttle runs

Followed by 4x400m Runs with 2 minutes rest between efforts

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Media:
Wednesday WOD, June 29, 2016

One thought on “Wednesday WOD, June 29, 2016

  • June 30, 2016 at 6:01 am
    Permalink

    LF: 189 reps total

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