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WOD BLOG

WOD- Saturday, Nov 11

By Alexis "Young Hollywood" | In WOD | on November 10, 2017

8:30 am Lite n Tite
Strength:

    Ring Dips 5×5 AHAP
    Lv1: ring supports

WOD:

    4 rounds for time
    10 Renegade Rows*
    100-200-300-400m
    DB farmer carry
    15 DB Thrusters

    *Lv1: knees- one push up
    Lv2: one strict push-up
    Lv3: 2 strict push-ups

9:30 am and 10:30 am Regular Class
Strength:

    4 x 10 Back Squat every 3 min
    Start around 55-60% and increase ea set as desired.
    *tip, when working up to weight, only do 6-7reps

WOD:

    3 cycles:
    2 min AMRAP
    1 MU/5 ring dips
    5 DL
    1 min rest
    2 min AMRAP
    Row for cal
    1 min rest

    Lv1: 135/95
    Lv2: 205/155
    Lv3: 250/185

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