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