Wednesday, October 5, 2016

Wednesday, October 5, 2016

Strength Conditioning

3 sets of:

6-8 RDL

Rest 60 seconds

Kettlebell Waiters Walk (bottom up) x 75ft. each arm

Rest 60 seconds

1 minute Max Double-Unders

Rest 60 seconds

*Score RDL load & DU


4 rounds:

10 Calorie Row

20 Dumbbell Thrusters

30 KBS (53/35)

*Please, Please, Please…DO NOT drop the DBs from overhead

Comp WOD - 5pm

@ 0:00 - “Frantasy Land”

For time:

21-15-9 reps of:

95/65lb. thrusters


15-12-9 reps of:

115/75lb. thrusters

Chest-to-bar pull-ups

12-9-6 reps of:

135/95lb. thrusters

Bar muscle-ups

@ 35:00

AMRAP in 12:00

30 Double Unders

15 GHD Sit Ups

Double Kettlebell Overhead Walk (NOT bottoms up) x 150ft. (75 out & 75 back)

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