WOD Blog
 | Wed, Nov 16 2016 |  |
Wednesday November 16 2016
(Time)
Oly
-5 rep Bergener warmup with bar
-5 minute EMOM Snatch Grip Deadlift (use % of snatch PR )
5 @65% 3 @85% 2@95% 1@105% 1@115%
________________________________________
Strength/Accessories
3X3 of: 2 Kipping Muscle-Ups + 4 Ring Dips
Or 3x3: 2 Band assisted transitions plus 4 ring dips
________________________________________
Cardio Capacity
25 min AMRAP with HR @ 130-140 BPM of:
400m run
Down an back OH Walking Lunges 25/15
30 Situps or 15 GHD
7 Strict Ring Rows then 7 kipping ring rows
7 HSPU Negatives
|
