Wednesday, August 20, 2014

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081414 WOD

A. 5:00 AMRAP

30 consecutive double-unders

15 consecutive strict toes-to-bar

Any time you miss a rep, go for a 50-meter run

B. Press – linear week 6

3 x 5

Add 5# to week 5

Subset working sets with 3 x 10 ball slams

C. In 10:00

Buy-in: 1K row

Then AMRAP

5 HSPU (stay strict as long as possible)

10 chest-to-bar pull-ups

15 Russian kettlebell swings (53/35)

20 double-unders

Score is rounds and reps of AMRAP; heats will stagger every 5:00.

>> On-Ramp

In 8:00

Buy-in: 800-meter row

Then AMRAP

5 DB presses

10 ring rows

15 Russian KB swings

20 DU attemps / 40 singles