Thursday 10/22/15 - WOD first, lift after.

October 22, 2015

 

 

MAIN WOD
M:1 5:00 Skill Work:
Pull Ups

With 5 pullups per round this is a good day to try a new/more advanced version of pullups; if you are close and want to try out butterfly or kipping for the first time in a wod practice them here. 

M:2 17:00 AMRAP
5 Pullups
10 Goblet Squats (55/35)
15 Burpees
20 Double Unders

Pull Ups → Jumping → Ring Rows
Single Unders 3:1

M:3 Push Press
6x3 @ 5RM + #5/#10

Note: If necessary decrease weight, complete reps.

 

VIRTUOSITY
V:1 Warm Up
V:2 Learn

V:3 Review: T2B (scaled options), Snatches, Wall Balls 

V:4 WOD
4 Rounds:
10 T2B/K2E/Leg Raises
5 Snatches
​10 Wall Balls