Wednesday, Oct. 8, 2014

Find the barbell that’s not like the others . . .
(And match it to the correct 5:45 a.m. athlete)

100814 WOD

A. Three rounds NFT

250-meter row

20 consecutive double-unders / 40 consecutive single-unders *

10 jumping jacks

1 bear crawl (up and back)

* Every time you miss, stop and do one burpee

B. Press

75% x 5

85% x 3

95% x 1+

C. For total time:

1) 100-meter run

9-6-3

Full snatches (135/95)

Bar muscle-ups *

100-meter run

3:00 rest

2) 100-meter run

9-6-3

Full cleans (185/135)

Strict handstand push-ups

100-meter run

Clock will be running; gauge your own 3:00 rest. Score is total time for both part 1 and 2, including 3:00 rest.

* Bar muscle-up sub is one chest-to-bar pull-up/one dip per MU

>> On-Ramp

1) 100-meter run

9-6-3

Hang power or full snatches AHAP

Chest-to-bar pull-ups

100-meter run

3:00 rest

2) 100-meter run

9-6-3

Hang power or full cleans

Modified handstand push-ups

100-meter run

Clock will be running; gauge your own 3:00 rest. Score is total time for both part 1 and 2, including your rest