Wednesday, Nov. 9, 2016
Happy birthday, Leile! We love you! We know you hate photos but this is pretty hilarious.
110916 WOD
A. Three rounds of the following:
0:30-0:45 row
0:15 rest
0:30-0:45 hollow hold / rock
0:15 rest
0:30-0:45 hamstring curls with med ball or with band
B. Press [ month 3 | week 1 ] – ADD 5# TO 1RM to find new WW
65% x 5
75% x 5
85% x 5+
Superset with 3 x 8 / side dumbbell bent-over rows
C. In teams of two, alternating with one working and one resting, complete 6 rounds each of:
50-foot burpee broad jumps (from bumper plates to first wooden post and back)
5 chest-to-bar pull-ups
50-meter run
>> Optional individual workout:
6 rounds for time of above workout, resting 1:00 between rounds
>> On-Ramp
4-5 rounds for time:
25-foot burpee broad jumps
5 ring rows
50-meter jog or 100-meter row
Rest 1:00 between rounds