WOD for Wednesday, Nov 15, 2017

Strength 15-11-2017

1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s.
– Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.
1b) Perform 10 Slow and Controlled Banded Pushdowns each time you split the barbell row.

Conditioning 15-11-2017

4 Rounds, each for time:
18/15 Calorie Row
15 Box Jumps w. step down (61/51cm)
12 Push Press (60/42,5kg)
9 Kipping Pull-ups
Rest 60s between rounds

  • Score = slowest round
  • With that scoring, you'll need to pace yourself a little bit so you don't experience a massive drop off in the later rounds. Think 80% pace.
  • 20:00 Cap

Extra Credit 15-11-2017

1a) DB Pull-overs: 3 x 10. Rest 30s.
1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.
– Superset these.

2) Elbow Plank: Accumulate 2:00. Use weight if needed.

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