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