WOD 09.17.2016 Saturday

Partner WOD

For time:

  • Run 400m together
  • 35 FSQ from ground, 195/125# (do not exceed 75% of FSQ) while partner holds handstand (sub plank)
  • Run 400m together
  • 50 HSPU (sub push-ups) while partner holds Front Rack, 195/125#
  • Run 400m together
  • 65 C2B (sub pull-ups/ring rows) while partner holds DL, 195/125#
  • Run 400m together
Individual WOD

For time:

  • Run 400m
  • 20 FSQ (from ground), 195/125# (do not exceed 75% of FSQ)
  • Run 400m
  • 35 HSPU (sub push-ups)
  • Run 400m
  • 50 C2B (sub pull-ups or row)
  • Run 400m
Core/Accessory

4 rounds

  • 20 Hollow Hold
  • 10 Weighted Hip Ext w/2 sec pause
  • 10 Strict Dips (add weight)