WOD 11/12/17

 

A2: Air Bike – 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds

A3: Air Bike 10 Seconds Sprint X 4 Rounds

Each Round @90-100% Very Very Hard Pace; Rest 1:40 After Each Round

B: Deficit Handstand Push-ups – 1-10 EMOM X 7 Minutes

Take 3 Minutes To WU + 1-10 (choose a challenging but sustainable number of reps) EMOM X 7 Minutes

If you are as of yet unable to do deficit HSPU, take 8-10 Minutes To Practice Deficit Handstand Push Ups

C: Clean Pull + Power Clean + Clean  -1/1/1@90% + 1/1@95%

5-7 Minutes WU To 85% of Heavy Double From 10/27/17 + 1+1+1 X 3 Sets @90%; Rest 60-90 Seconds + 2 Sets @95%; Resting 90-180 Seconds Between Sets

D: Weighted Dip – 2@85/90/95/90%

Max or sets accross
5-7 Minutes WU To 80% of Heavy Double From 10/25/17 + 4 Sets of 2 Reps @85/90/95/90% @20X1; Rest 60-120 Seconds Between Sets

E1: 400m Run For Time

Max Effort 400m Run
@50-90% Sustainable Pace; Rest 120 Seconds

E2: 100M Sprint X 1

E3: 100M Sprint X 1