Strength:
5 sets of 10 Front rack lunges (135 lb./95 lb.)

WOD:
For reps:
5 minutes max rep Burpees
Rest 1 minute
4 minutes max cal Row
Rest 1 minute
3 minutes max rep Power snatches (115 lb./75 lb.)
Rest 1 minute
2 minutes max rep Strict pull-ups
Rest 1 minute
1 minute max rep Squats

Post loads and reps to comments.

_____

LEANFIT:
Tabata:
Pull-ups
Push-ups
Sit-ups
Squats
Double-unders

Each Tabata round is 20 seconds of work, followed by 10 seconds of rest. The athlete will complete 8 rounds of Tabata for pull-ups, and then 8 rounds for push-ups, 8 rounds for sit-ups, 8 rounds for squats and 8 rounds for double-unders. There is no rest between exercises.

Post total reps to comments.

______

DE:
For time:
50 Pull-ups
30 Clean and jerks (135 lb./95 lb.)
3000m Row

Post time to comments.

Media:
Friday WOD, December 9, 2016

One thought on “Friday WOD, December 9, 2016

  • December 9, 2016 at 8:53 am
    Permalink

    Strength: 135#

    WOD: 80 burpees + 48 cal row + 23 snatches + 24 strict pull ups + 60 air squats = 235 RX

Comments are closed.