Friday, 12 September 2014

Posted: September 11, 2014 in WODs


L-seated dead hang (4 sets of 30sec. Rest as needed between sets)


5 Behind-the-neck Push Press + 3 Overhead Squats: Work to a 1rm for Complex, 1×5+3@95%, 1×5+3@90%


1000m row
50 thrusters (45#/35#)
30 pullups

Rest until running clock hits15min, then….

5min AMRAP

5 pullups
10 pushups
15 air squats

How much protein do you eat?  Is it enough?

  1. GP says:

    Not a fan of the L-hang, they sucked 🙂
    SAW – unto 95 lbs

    Forgot the time think it was 12 or 10 something – Rxed

    5 Rounds + 5 Pull ups for the AMRAP

  2. Gerard says:

    WOD: 9:30 RX
    7 rds + 10+8

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