WOD for Friday, Oct 12, 2018

Strength 12-10-2018

Push Press: Build to a 2RM. Rest 90s.

  • Reset on each rep
  • Option:
    1a) DB Shoulder Press: 4 x 8. Rest 60s.
    1b) Banded Pull-downs: 4 x 12-15. Rest 60s.

Roundabout

”Roundabout”

For total time:
21 Shoulder to Overhead (60/42.5kg)
800 Meter Run / 4 x Stairs / 1000m Row / 1000m Ski

Rest 2:00

15 S20H (70/47.5kg)
600 Meter Run / 3 x Stairs / 750m Row / 750m Ski

Rest 2:00

9 S20H (80/52.5kg)
400 Meter Run / 2 x Stairs / 500m Row / 500m Ski

Rx+: 60/42.5kg, 80/52.5kg and 90/57.5kg
22:00 Cap Including Rest

Extra Credit 12-10-2018

Barbell Curls: 2 x 25. Rest 60s.

Open Gym

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