31.8.18

WOD
Go Fish (Time)
For Time / Time Cap 16 mín:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts 60/45
15 Lateral Barbell Burpees
9 Push Jerks 60/45

Sc1
800 Meter Row
stöng 50/35

Sc2
600 Meter Row
stöng 40/25

Warm-up
:30 Seconds

Easy Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
x2

Chest Stretch – 1 Minute
Front Rack Stretch – :45 Seconds
Wrist Stretch – :30 Seconds

3 Push-ups
3 Frog Hops
3 Spidermans (Each Leg)
3 Burpees
3 Lateral Barbell Burpees
5 Deadlifts from Mid-Shin to Knee (Pausing at Each Position)
5 Full Deadlifts

3 Pausing Strict Press (3 Second Top Hold on Each)
– – – – – – – – – – – – – – – – – – –
3 Pausing Push Press (3 Second Top Hold on Each)
– – – – – – – – – – – – – – – – – – –
3 Pausing Push Jerk (3 Second Top Hold on Each)
– – – – – – – – – – – – – – – – – – –
Build to workout weight
– – – – – – – – – – – – – – – – – – –
3 Pausing Push Jerk (3 Second Top Hold on Each)

1 Round

100 Meter Row
5 Deadlifts
5 Lateral Bar Burpees
5 Push Jerks

CategoryWOD