Wednesday 150923

Half start with WOD 1, the other half start with WOD 2. Complete the other WOD when all athletes have finished their first WOD and had at least 5 minutes rest.

WOD 1:

3 rounds, 1 min per station, of:
Burpee Pull-up
Ring Dip
Kettlebell Swing, 1.5/1 pood
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Rest 5 min

WOD 2:

For time:
12 Shoulder Press, 95/55 lbs
Run, 400 m
12 Push Press, 95/55 lbs
Run, 200 m
12 Push Jerks, 95/55 lbs
Run, 100 m


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s