Call Us: (919) 907-1233

WOD for 110318

3
Nov

WOD for 110318

Saturday November 3rd: 

Partner Workout!

10-min Ladder… (Trading Movements) 

100m Sprint! 

3 OHS  

3 Ball Slams

100m Sprint!  

6 OHS  

6 Balls slams 

100m Sprint! 

9 OHS 

9 Ball slams

100m Sprint! 

12, 12; etc… 

L1: 135/95, 50/35 (slamball)

L2: 95/65, 40/25 (slamball)

L3: 75/55, 30/20

L4: DB Squats (Open Style: Front Rack), 20/15

(3-min Rest) 

For Time—Against (12)-mins… (Trading Minutes)

20-16-12-8 

Front Rack Lunges 

T2B

DUs*note reps below*

*Pick-up where partner left off when trading Minutes.* 

L1: 135/95, T2B <DUs 100/80/60/40>

L2: 115/85, T2B <DUs 80/60/40/20>

L3: 105/75, K2E <DUs 80/60/40/20; 1/2 Attempts (+) 1/2 Singles>

L4: DB Lunges (Farmer’s Carry), Ab-Mat Sit-ups <Singles 100/80/60/40>

(3-min Rest) 

4-min AMRAP: (Trade Full Rounds) 

(5) Hang Power Cleans

(3) Box Jumps Overs

(1) D-Ball Over the Shoulder 

*Fast, Fast, Fast!*

L1: 185/135, 150/100, 30”/24”

L2: 155/105, 120/80, 24”/20” 

L3: 95/65, 80/60 or 5 KBS (52/35), 24”/20” (Step-ups) 

L4: DB Hang Cleans, 5 Heavy KBS, 20”/17” (Step-ups)

Leave a Reply