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Monday 8-31-15 WOD

30
Aug

Monday 8-31-15 WOD

Performance

Fitness

Back Squat

Every 3 Minutes for 12 Minutes complete the following

Every 90 Seconds for 6 Minutes Back Squat 10,10,8,8,
65%/5, 70%/5, 75%/5, 80%/3 Pike Push Ups 10,10,8,8,
Every 2 Minutes for 10 Minutes TRX Row 10,10,8,8 (20X1)
85%/2, 90%/1, 90%+/1, 85%/3, 75%/6

4 Rounds  for Max Reps

Every 3 Minutes for 12 Minutes

Minute 1: Calorie Row
3 Position Clean (mid thigh, above knee, 2 inches above floor) 60-70% Minute 2: Rest
Minute 3: Burpee Box Jumps

Then for Max Reps

Minute 4: Rest
Kipping Pull Ups Minute 5: Front Squats 40/30kg
Kipping Handstand Push Ups Minue 6: Rest

Then 3 Rounds Not For Time

BB Reverse Lunge  8 each leg
Chinese Planks Hold for about 75% of your max time