Wednesday, November 7, 2018

MAIN WOD

“DT”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

 

COMP WOD

“HEAVY DT”
5 rounds for time:
12 Deadlifts 205/145
9 Hang Power Cleans
6 Push Jerks

 

GYMNASTICS

A) Skill Strength
10 min emom
“Odd – Max Rep Strict HSPU
(Scale to raised ab mat or Push ups)”
Even – Rest in Plank Position 30-45 seconds

B) Skill Strength
8 min emom
“Odd – Max Rep T2B
(Scale to knee raises or Toes to Rings)”
Even – Rest

C) Skill Strength
6 Min emom
Odd – Max Rep Pistols on box right leg
Even – Max Rep Pistols on box left leg

D) Core
10-20 Plate Sit Ups X 4

E) Metcon