Wednesday, August 24, 2016

082416 WOD

A. Row 500 meters or run 400 meters

B. Three sets of:

Strict Dumbbell Seated Press x 8-10 reps @ 2011

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 45 seconds

Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)

Rest 45 seconds

C. 5:00 AMRAP

5 handstand push-ups

10 deadlifts (135/95)

50-meter run (sub 30 double-unders if raining)

Rest 2:30

5:00 AMRAP

5 hang power cleans (135/95)

10 box jumps (24/20)

50-meter run

>>On-ramp

AMRAP 5:00

5 modified HSPU / seated DB presses

10 KB deadlifts

50-meter run

Rest 2:30

5:00 AMRAP

5 hang power cleans with dumbbells

10 step-ups

50-meter run