WOD…OCT 30th…He’s Back!

By October 29, 2015 wod No Comments

Strength – Strict Press– Use 90% of your 1 rep max set in week 1 as a base. 5 at 40% – 5 at 50% – 3 at 60% – 5 at 65% – 5 at 75% – 5+ at 85%
WOD
Courtesy of Craig Eisman
For Time:
21-15-9

21 – Slam or Med ball sit-ups (30/20)
15 – Front rack alt. KB lunges (24/16K) (L/R = 1)
9 – Ring MU (+) or C2B (both are RX)
Then
21 – Slam or Medball sit-ups (30/20)
15 – Front rack alt. KB lunges (24/16)
9 – HSPU (+) or HRPU with feet on a 45# plate
Then
21 – Slam or Medball situps (30/20)
15 – Front rack alt. KB lunges (24/16)
9 – Box over burpees (24″/20″)
20 min cap

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