Wednesday, Oct. 19, 2016

fullsizerender90“Jump, and you will find out how to unfold your wings as you fall.” — Ray Bradbury

101916 WOD

[themify_box]

  • A. OTM 8:00
  • Min 1: 100-meter run
  • Min 2: 0:20 hollow + 0:20 archv
  • B. Press [ week 2 | month 2 ]
  • 70% x 3
  • 80% x 3
  • 90% x 3+
  • Superset with 10-15 band pull-aparts (use thin bands)v
  • C. For time:
  • 10-9-8-7-6-5-4-3-2-1
  • Evens: Deadlifts (bodyweight)
  • Odds: Strict HSPU
  • One time cashout: 100 double-unders
  • >> On-Ramp
  • For time:
  • 10-9-8-7-6-5-4-3-2-1
  • Evens: KB deadlifts
  • Odds: DB L-seated press / modified HSPU
  • One-time cashout: 200 single-unders

[/themify_box]