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WOD 20160919

18
Sep

WOD 20160919

Weekly Challenge

Max KBS in TWO 2-minute segments

(55/35)

2 min rest in between

mobility for this to warm up should be lat/shoulder stretching

set timer for 2 minutes-perform max kbs

rest 2 min

repeat

score is total kbs

Strength
E4MOM 20 minutes
Clean x 1.1.1.1 (rest 10 seconds between singles) (75-85%)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

5 Sets

Metcon
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

3RFT

ZP Leaderboard

Clean weight

HSPU reps

Metcon time

 

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