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
