Wednesday, October 24th WOD


WOD:  For time

42-30-18

-Row for Calories

-Wall balls 20/14-lbs

Rest 3 minutes then perform:

21-15-9

-Deadlift 155/105

-Box jumps 24/20”

Rest 3 minutes then perform: 

12-9-6

-STO 155/105

-Ring muscle ups

 

 

Int WOD:  For time

42-26-10

-Row for Calories

-Wall balls 14/10-lbs

Rest 3 minutes then perform:

21-15-9

-Deadlift 115/80

-Box jumps 24/20”

Rest 3 minutes then perform: 

12-9-6

-STO 115/80

-”Hips to rings” swing

 

 

Beg WOD:  For time

21-15-9

-Row for Calories

-Wall balls 14/10-lbs

Rest 3 minutes then perform:

15-9-6

-Deadlift 115/80 (sub 95/65)

-Box jumps 20/16”

Rest 3 minutes then perform: 

15-9-6

-STO 115/80 (sub 95/65)

-Tight arch to hollow at rings

 

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«