Wednesday, November 15 WOD

‪Room 1 ‬
Warmup: ‬1 Round: ‬
‪200m Run/Row ‬
‪10 KB Goblet Squats (light weight, focus on knees out and torso upright)‬
‪10 Russian KBS ‬
‪5/ea Alternating Side Planks (On your hand, extend arm to a T-Position)‬
‪2 Turkish Getups/ea (light weight) ‬
Buy-In: 5 Sets: ‬
‪A. 3 Front Squats @80-83%‬
‪B. 3 Sets: ‬
‪5-7 Strict HSPU from a box‬
‪- focus on lowering head to tripod position. Scale up to strict wall HSPU if necessary, still focus on tripod.‬
‪10 2-Arm KB Bent Over Rows ‬
‪Skill Review: Kipping ‬
WOD: For Time: ‬
‪50 Burpees‬
‪30 Toes To Bar‬
‪30 KB or DB Thrusters (C: 55/35, P: 45/25, F: 35/20) ‬
‪30 Pull ups (Scale: Jumping Or Kip Swings) ‬
‪50 Burpees‬

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!