WOD for Wednesday, Nov 22, 2017

Strength 22-11-2017

1a) Close Grip Floor Press: 3RM.
Rest 2:00
– Take 5-6 sets and build to a 3RM.
– Beginner: 5 x 5, using one moderate weight for all 5 "work-sets"
1b) Banded Pull-apart:
– In between sets perform 10-15 Slow and Controlled Banded Pullaparts.

Conditioning 22-11-2017

Each for section for time:
3 Rounds for time:
20 KBS (24/16kg)
20 Burpees

Rest 5:00

3 RFT:
20 SDHP (24/16kg)
20 Box Jump w. Step Down (61/51cm)

  • 20:00 Cap
  • 2 scores, 1st and 2nd part.

Extra Credit 22-11-2017

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

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

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