WOD 11/01/17

 

A2: Air Bike

Time/Intensity/Pace
60-90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds

A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories)

@Pace/Intensity
Each round @ or near 100% Very Very Hard Pace (not sustainable); Walk 1:50 Between Sets

B1: 3 RFQ of:

15 USSR K.B. Swing (24/20Kg)/
3 Clean Pull/
3 Muscle Clean/
3 Hang Clean/
3 Front Squat

– 6 Minute Cap

B2: Power Clean (3/3/3/3/3/3/3/3)

 Building very slightly from 70% (do not exceed 85%); Rest 60-90 Seconds Between sets.

C: Handstand Push-ups (4 Sets of 60%)

4 Sets of 60% of best set from 10/05/17; 60 seconds rest between sets.

D: Front Squat (3 @70-78% EMOM X 9 Minutes)

5-7 Minutes WU + 3 EMOM X 9 @32X1

E1: 400M Run (Time)
@50-90% Sustainable Pace; Rest 90 Seconds

E2: 10 Second Sprint X 2 Rounds

Round 1 @85-90% Hard Pace ( Not Sustainable); Rest 1:50 Between Rounds

Round 2 @90-100% Very Hard Pace