11/14/14 WOD

11/14/14 WOD

Friday 11/14/14

Warm-Up

Row 200m
5 KBS 1.5/1pd
5 SA DB push press tough (Left Arm)
5 box jumps sd 24″
5 SA DB push press tough (Right Arm)
5 T2B
5 Wall ball 30/20# 10′ target

 

A. Press x 1/PP x 2/SJ x 3; rest 2mins x 4-5sets perfect form
+
5 sets 80-90% effort
Row 300m
15 KBS 1.5/1pd
15 SA DB push press tough (Left Arm)
15 box jumps sd 24″
15 SA DB push press tough (Right Arm)
15 T2B
15 Wall ball 30/20# 10′ target
rest 4-5mins

Notes:
– complete complex with weight that you can do with perfect form small builds per set
– do this in reverse order starting with wall balls for set 2 and 4
– record time for all sets
– record if changing order changed times or feeling of work

1 comment (Add your own)

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Mon, January 1, 2018 @ 9:01 AM

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