WOD 11/05/17

 

A2: Air Bike 60-90 Seconds; Rest 90 Seconds

A3: Air Bike 10 Seconds Sprint X 4 Rounds
Each Round @90-100% Very Very Hard Pace; Rest 1:45 After Each Round

B: Deficit Handstand Push-ups – 10 Minutes Practice

Take 8-10 Minutes To Practice Deficit Handstand Push Ups

If possible use 4 X 45/25# + an abmat to create the deficit. Work on getting inverted, progressing to a controlled negative. If that goes well attempt it again and add on the concentric drive out of the bottom. Strive for strict movements first if possible only adding in a kip later if necessary.

C: Power Clean – 3 EMOM X 8

5-7 Minutes WU To 70% of Heavy Double From 10/27/17 + 3 Building Slightly From 70% EMOM X 8 Minutes

D: Weighted Dip – 5/5/5/5 @70%

Max or sets accross

E1: 400m Run For Time

Max Effort

E2: 4 Rounds of 40 Yard Dash
Round 1 @85% Somewhat Hard Pace; Rest 1:45/
Round 2@90% Hard Pace; Rest 1:45/
Round 3@85% Somewhat Hard Pace; Rest 1:45/
Round 4@90% Hard Pace