WOD 8/11/15

November 2015 Programming

Mobility:

Strength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press 5*5*90%5RM
C) Push press 5*5*90%5RM
D) Clean+Jerk 6*1+3*70% Jerk

MetCon: 3RFT
400m Run
21 KB Sumo DL High Pulls
12 Push Ups

A) 16/12kg-HRPU
B)20/16kg-Ring Push ups
C) 24/20g-HSPU
D)32/24kg – Strict HSPU
Intermediate: Complete at Open Gym, Book your spot!!!

Overhead+Wrist mobility.

Strength: Push Press 3*70% 3*80% +3*90%
Strict press 3*10
OR strict HSPU 3*5-10, Scale up to ring/deficit.

MetCon: 10RFT
10 Burpee Pull ups
100m run