WOD for 29 NOV 2016

1140 at the Fred

 

Warm Up:

4 rounds, 20 secs per station, of:

Dolphin Push-up Rest 10 secs

Jumping Squat Rest 10 secs

Row Calories Rest 10 secs

 

Front Rack Mobility

Squat Prep

 

WOD:

Alternating EMOM:

Odd Minutes–Bench Press 7-7-7-7-7, using heaviest weight per set

Even Minutes–Front Squat 7-7-7-7-7, using heaviest weight per set

 

Notes:

Treat this as an alternating EMOM. During the ODD min you will complete 7 reps of bench press. During EVEN min you will complete 7 reps of front squat.

Gradually increase load of each movement with each set to make it as difficult as possible.

Reps must be unbroken for the workout to qualify as prescribed.

 

WOD 2:

4 rounds for time of:

4 Muscle-ups

15 Dumbbell Thrusters, 35/25 lbs

 

10 min time cap

 

WOD 3:

Complete as many rounds as possible in 7 mins of:

40 Double Unders

5 Bent Over Barbell Rows, 185/135 lbs

 

This is for technique not for reps. 

 

 

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