Wednesday, September 27, 2017
“Always do your best. What you plant now, you will harvest later.”- Og Mandino
092717 WOD
A. 6:00 time cap
400-meter run
Three rounds: 50-meter waiters carry (switch arms at 25 meter mark)
B. Wendler – 5/3/1
Press
75% x 5
85% x 3
95% x 1+
Working weight is 90% of 1RM
Superset working sets with
3 x 8-12 / side DB bent-over rows
C. For time:
400-meter run
40 sit-ups
30 pistol squats
15 chest-to-bar pull-ups
40 sit-ups
30 pistols
10 chest-to-bar pull-ups
40 sit-ups
30 pistols
5 chest-to-bar pull-ups
>>On-ramp
For time:
400-meter run
20 sit-ups
30 reverse lunges (15/side)
15 ring-rows
20 sit-ups
30 reverse lunges
10 ring-rows
20 sit-ups
30 reverse lunges
5 ring-rows