14

Oct 2015

WOD 2015-10-14

“A:
2 set of:
Rack assisted squat x 6
Stick pass through x 10
Handstand Hold x 30s
+
Trap smash 30 seconds per side

B:
Every 2 minutes, for 10 minutes (5 sets), complete:
High Hang Clean x 3 reps @ 70% of 1-RM Clean

C:
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

D:
For max reps:
2 Minutes of Rope Climbs (15′) (Scale with ring pullups)
Rest 60 seconds
2 Minutes of Alternating Pistols (Scale with AirSquats)
Rest 60 seconds
2 Minutes of Double-Unders (Scale with Singel Unders)”