Friday, Dec. 14, 2018
Coach John getting a quick wod in before coaching the 4:30.
121418 WOD
A. Warm-up: Coach’s choice
B. Deadlift (month 2, week 3)
Every 2:00
40% x 5
50% x 5
60% x 3
Working sets: Every 3:00
75% x 5
85% x 3
95% x 1+
C. For time:
40 double-unders
30 strict sit-ups (abmat with hands behind head)
15 handstand pushups (25 plate deficit / no deficit)
40 double-unders
30 strict sit-ups
10 handstand pushups with deficit (45/25 deficit)
40 double-unders
30 strict sit-ups
5 handstand pushups with deficit (45+25 deficit / 45 deficit)
Cash-out: 500-meter row or 400-meter run
>>Modifications will be given