WOD Wed Nov 20

Warm-up

3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

Work

“Double-jointed”

For Time:
21 Overhead Squats @ 115/85
21 Deadlifts @ 185/135
18 Overhead Squats
18 Deadlifts
15 Overhead Squats
15 Deadlifts
12 Overhead Squats
12 Deadlifts
9 Overhead Squats
9 Deadlifts

CompTrain

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat
Set 2: 55% of 1RM Overhead Squat
Set 3: 60% of 1RM Overhead Squat
Sets 4-5: Build to a Heavy

7am E-Fit

3x3 box jumps + 3x8 box pistols

after each round:

10 KB oblique crunches, 6 around the worlds (hanging), 3 dragon flags

EMOM x3

  • :30 HS hold

  • :30 chin-up hold

  • :30 bottom of a push-up hold

  • :30 reverse chin-up hold

  • :30 bottom of ring dip hold

    Round 2 - :20. Round 3 - :15

Jason TrinhComment