WOD 09.27.2016 Tuesday

Strength

Back Squat

  • 75% x 6
  • 80% x 5
  • 83% x 4
  • 86% x 3
  • 50% x 20

* Rest 3:00 between sets

Partner WOD

For time:

  • 100 Double-unders, each athlete (150 singles)
  • 75 Kettlebell Swings, 70/53#, while partner hangs from the rig
  • 50 GHD Sit-ups
  • 400m Run
  • 75 Double-unders, each athlete (115 singles)
  • 50 Kettlebell Swings, 70/53#, while partner hangs from the rig
  • 25 GHD Sit-ups
  • 200m Run
  • 50 Double-unders, each athlete (75 singles)
  • 25 Kettlebell Swings, 70/53#, while partner hangs from the rig
  • 15 GHD Sit-ups
  • 100m Run

* Athlete 1 performs 100 Double-unders, then Athlete 2 performs 100 Double-unders. Athlete 1 performs 50 GHD Sit-ups while Athlete 2 runs 400m. They then switch and Athlete 1 runs 400m while Athlete 2 performs 50 GHD Sit-ups.

Individual WOD

4 Rounds for time

  • 50 Double-unders, (75 singles)
  • 20 Kettlebell Swings, 70/53#
  • 20 GHD Sit-ups
  • 200m Run