WOD for 28 OCT 2016

0500 and 1130 at the Fred


Warm Up:

2 rounds for time of:

10 Goblet Squats

10 Dolphin Push-ups

10 Ring Rows

10 Push-ups

10 Sit-ups



5 rounds for time of:

20 Wall Balls, 20/14 lbs

15 Pull-ups

10 Dumbbell Front Squats, 50/35 lbs


WOD 2:

5 rounds, each round for time, of:

5 Bench Press, 1x bodyweight

5 Bent Over Barbell Rows, 0.75x bodyweight



Complete as many rounds as possible in 10 mins of:

3 L-sit Strict Pull Ups

Handstand Walk, 40 ft

Leave a Reply

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

WordPress.com Logo

You are commenting using your WordPress.com 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