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Wednesday Oct 3rd WOD


Warm up:

4 Sets (no rest btwn sets)

12 Elbow Plank to Tall Plank (leading with each arm for 6 reps each)

6 Single Arm KB Swing

25m Single Arm KB Front Rack Carry Right arm (holding One KB in right arm )

6 Single Arm DB Push Press Right arm

6 Single Arm KB Swing Left arm

25m Single Arm KB Front Rack Carry Left arm (holding One KB)

6 Single Arm DB Push Press Left Arm

Conditioning: (partner WOD)

7 min Amrap

40 Hang Power Cleans (115/75) (95/65) (While one person hangs from Pull up bar)

40 KBS (70/55) (55/35) (While one person holds bar in front rack)

Rest 2 min

7 Min Amrap

40 Push Press (115/75)(95/65)

40 Dubs (80 singles)

Rest 2 min

7 min Amrap

40 T2b (While one person holds plank)

40 box jumps (one person holds wall sit)


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