Friday, Oct. 14, 2016

“A pessimist sees difficulty in every opportunity; an optimist sees opportunity in every difficulty.” — Winston Churchill

101416 WOD

A. Three rounds NFT:

20 Russian step-ups

15 hollow rocks

10 good mornings with empty barbell or green band

6:00 time cap

B. Deadlift – month 2 | week 1

[ If you completed month 1, add 10# to 1RM to find new WW; if you did not complete month 1, do not increase but instead set WW at 90% of EST 1RM ]

65% x 5

75% x 5

85% x 5+

Superset with 3 x 10 cobras

C. Four rounds for time:

200-meter run or 250-meter row

20 wall balls (20/14) to 10′

20 Russian kettlebell swings (53/35)

>> On-Ramp

Four rounds for time:

100 meter run or 150 meter row

15 dumbbell thrusters or air squats

15 Russian kettlebell swings