Friday, Nov. 13, 2015

“Suffer the pain of discipline or suffer the pain of regret.”

111315 WOD

A. EMOM 8:00

Even minutes: 100-meter run or 150-meter row

Odd minutes: 12 box jumps

B. Deadlift – week 2 | month 1

70% x 3

80% x 3

90% x 3+ (you must stay connected to the bar for max-out set; if your form gets compromised, your set is finished).

Subset with 3 x 10 cobras

C. Four sets of 3:00 sprints:

“Mary”

5 handstand push-ups

10 pistols (alternating legs)

15 pull-ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

>> On-Ramp

Four sets of 3:00 sprints:

5 seated DB presses / modified HSPU

10 reverse lunges / modified pistols

12 ring rows

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.