10/3/13 WOD

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Barbell Work: EMOM for 10 Minutes

  • 1 Deadlift, 155+/135/95 lbs
  • 1 Hang Squat Clean, 155+/135/95 lbs
  • 2 Front Squats, 155+/135/95 lbs
  • 1 Split Jerk, 155+/135/95 lbs

WOD: For Total Reps, Competitors…

  • Bar Muscle ups, 2 mins
  • Goblet Squat (24/16), 2 mins
  • Handstand Push-up, 2 mins
  • Kettlebell Snatch, 24/16 kg, 2 mins
  • Weighted AbMat Sit-up, 24/16 kg, 2 mins

WOD, For Total Reps, CF and Enduros,

  • Pull ups, 2 minutes
  • Air Squats, 2 minutes
  • Push Ups, 2 minutes
  • Kettlebell swings – overhead, 2 minutes
  • knees-to-elbows, 2 minutes

Beginners:

Barbell Work: Presses; Strict, push press, push jerk…

WOD: For total Reps, Beginners

  • Ring Rows, 2 minutes
  • Air squats, 2 minutes
  • KB Swings eye level, 2 minutes
  • Push ups, 2 minutes
  • Sit ups, 2 minutes.

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