WOD 11/16/16

A: Warm Up – 3 Minute Window:
20 Calories Air Bike
5 WallBall (20/14#- Max Height)
5 Burpee
Max Reps Chin Up In Time Remaining
@85% Somewhat Hard Pace (Not Sustainable)

B1: Back Squat – 4@ 50% + 3@ 70% + 3/3/3/3@ 80%

% of Heavy Single From 09/19/16 T@31X1; 90-180 Seconds Rest

B2: Handstand Walk – Accumulate Max Distance

Max Distance UB or Practice=

SuperSet with HandStand Walk -18 Minute Cap For B2/B2.

C: 3 Minute Window:
20 Calories Air Bike
5 Burpee
5 Chin Up
Max Reps WallBall (20/14#-Max Height) In Time Remaining
@85% Somewhat Hard Pace (Not Sustainable)

D: 2k Row – Max Effort
@80-90% Sustainable Pace; 3-5 Minutes Rest

Sub with 1 Mile Run

E: 3 Minute Window:
20 Calories Air Bike
5 WallBall (20/14#-Max Height)
5 Chin Up
Max Reps Burpees In Time Remaining
@85% Somewhat Hard Pace (Not Sustainable)

1 reply

Smanik says:
11/17/2016 at 11:12 AM

A1) Air Bike 1min @80% RPE
A2) Air Bike 2min @85% RPE
A3) 3rds of : 10 Band Pull-Apart/5 Hang Snatch/5 OHS (increasing weight)
B) Hang Snatch (BTK) 3@140/2@150/2@160
C) Air Bike 2min @85% RPE
D1) BSQ 3@155/3@225/4×3@250 (21X1)
D2) Close Grip Bench 3@135/145/165/175/185/200
E) Air Bike 2min @85% RPE
F) In 10 min AMRAP of:
400M KB Front Rack Carry (20kgx2)/21 KB Thruster/15 KB HPC/9 KB FSQ then
200M KB Front Rack Carry/12 KB Thruster/9 KB HPC/6 KB FSQ then
Row Max Cal
First Round + 80M Carry
Reply