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W.O.D.s · October 25, 2016

Wednesday 10/26/16

CrossFit
For total reps:
Every 1:00 for 30:00
Min 1: Rope Climb
Min 2: Calories on The Assault Bike
Min 3: Wall Walks
Min 4: Ball Over the Shoulder 150/80
Min 5: Burpees to a Plate
(choose reps/cals prior to start)
_______________
 
Competitor 1
Clean
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
Jerk Dip
100% 3×3
 
Front Squat
Work to a heavy set of 2
85% of heavy set: 8×1 (every :45)
 
For time:
48 Kettlebell Swings 53/35
24 CTB Pull-ups
36 Kettlebell Swings
18 CTB Pull-ups
24 Kettlebell Swings
12 CTB Pull-ups
_______________
 
Competitor 2
Clean & Jerk
70% 1.1.1.1.1 (:30 rest)
75% 1.1.1.1.1 (:45 rest)
80% 1.1.1.1.1 (1:00 rest)
 
Jerk Dip
100% 3×3
 
For time:
64 Kettlebell Swings 53/35
32 CTB Pull-ups
48 Kettlebell Swings
24 CTB Pull-ups
32 Kettlebell Swings
16 CTB Pull-ups
 
5 rounds at 2k pace:
500m Row
(rest 2:00)
_______________
 
Weightlifting
Deficit Pause Snatch
75% 4×2
 
Deficit Pause Clean
75% 4×2
 
Clean Deadlifts
105% 4×5
(based on 1rm clean)
 
AMRAP 1:30
ABMAT Situps
 
Face Pulls
4×10 -choose weight-1970444_10204156279721557_5841015812719378693_n
“Most people have the will to win, few have the will to prepare to win.”
~Bobby Knight

Filed Under: W.O.D.s

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  • Friday 12/6/19
  • Thursday 12/5/19
  • Wednesday 12/4/19
  • Tuesday 12/3/19
  • Monday 12/2/19
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