Wednesday, Nov. 19, 2014

Congratulations to Liane who RXd Monday’s WOD with unassisted pull-ups! We’re so proud of you. Also, props to Kyle and Chris who PRd their power cleans Tuesday. Everyone is training hard around the holidays; ’tis the season for zero slacking! Keep up the good work, Upcountry!

111914 WOD

A. 5:00 in teams of up to 5

Rower – ME for distance

Others – plank any style

Switching at minute mark; team with farthest distance won’t have to do crab walks (up / back metcon room length)

B. Press – add 5# to 1RM and calculate new WW

65% x 5

75% x 5

85% x 5

Subset with 3 x 5 negative chin-ups or pull-ups

C. In 10:00

500-meter row buy-in

Then AMRAP

20 double-unders

10 deadlifts (bodyweight)

5 ring dips

Score is rounds and reps of AMRAP; heats will start every three minutes.

>> On-Ramp

In 10:00

500-meter row buy-in

Then AMRAP

20 double-unders / 60 single-unders

10 kettlebell / barbell deadlifts AHAP

5 parallette dips

Score is rounds and reps of AMRAP; heats will start every three minutes.