Friday’s WOD 10/13/17

Friday’s WOD 10/13/17

Metcon
Metcon (Weight)
In 15 minutes work up to a heavy 15m farmers carry.

Aim for 4-6 carries max.

Metcon (Time)
1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

21 DB Push Press
21 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

15 DB Push Press
15 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

9 DB Push Press
9 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

Strength
Back Squat 4RM
Build to a 4RM for the day in 20 minutes.
Strict Press 4RM
Build to a 4RM Strict Press for the day in 15 minutes.
Seated Single Arm DB Press
C2. 10 Seated Single Arm DB Press per side.

Rest 1-2 min before returning to C1.

Single Leg DB Stiff legged Deadlift
Alternate C1/C2 for 4 Rounds

C1. 10 Single leg DB stiff legged deadlift per side.

Rest 1 min before C2.

2017-10-13