WOD:
A) 5 max effort false grip holds on rings

B) 5 sets on rings: 5 second negative lowering on dip + 5 second hold at the bottom + 1 second to extension

C) 5×3 Power cleans @ 70-75%

D) For time: 75 Toes to bar, every minute on the minute do 5 Push presses (115 lb./75 lb.)

Post loads and time to comments.

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LEANFIT:

A) 5 sets of max hold on rings (dip position)

B) As many rounds as possible in 20 minutes of:

20 Wall plank toe touches
20 Squats
100m Farmers carry (53 lb./35 lb.)
20 Lateral box step overs

Post completed rounds to comments.

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DE:

7 rounds for time of:

12 Kettlebell deadlifts (88 lb./70 lb.)
12 Bounding jumps
400m Run
Rest 2 minutes

Post time to comments.

Media:
Wednesday WOD, July 27, 2016

2 thoughts on “Wednesday WOD, July 27, 2016

  • July 27, 2016 at 9:43 am
    Permalink

    SC: 185#
    WOD: 7:31 rx

  • July 27, 2016 at 1:22 pm
    Permalink

    Strength: 255#. Worked up to 275# for a 10# 1 rep max PR

    WOD: 4:32 RX

Comments are closed.