WOD 10/04/17

 

A2: Row 90 Seconds (Distance)

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

Damper 5/3

A3: 2 Minutes Row Distance (Distance)

@Intensity/Pace/Damper
@85% Somewhat Hard Pace (Not Sustainable); Rest 3-7 Minutes

Damper 5/3

B: Weighted Dip (12 To A Challenging Set of 5 Reps)

Max or sets accross
12 Mintues to build up to a heavy set of 5 reps @20X1; Rest as needed between sets.

Compare to 06/28/17.

C: 2 Minutes Row Distance (Distance)

@Intensity/Pace/Damper
@85% Somewhat Hard Pace (Not Sustainable); Rest 3-7 Minutes

Compare To A3.

D: Power Clean + Hang Clean (BTK) + Push Press (1 @60% X 9)

Building or Sets across as specified.
5-6 Minutes WU To 60% of Heavy Push Press Triple 09/26/17 + 1 @60% X 9 Sets; Rest 45-60 Seconds Between Sets.

E: 2 Minutes Row Distance (Distance)

@Intensity/Pace/Damper
@85% Somewhat Hard Pace (Not Sustainable); Rest 3-7 Minutes

Compare To A3/C.