WOD 18.10.2017

PERFORMANCE

 

CONDITIONING

On a running clock

 

0:00 to 5:00

AMRAP

5 Pullups

10 Box Jumps 24/20

 

5:00 to 8:00

REST

 

8:00 to 15:00

AMRAP

7 Deadlifts 135/95

14 AB Mat Situps

 

15:00 to 18:00

REST

 

18:00 to 27:00

AMRAP

9 Back Squats 135/95

18 Pushups


 

*Count reps/rounds  in every AMRAP

 Ex.5/8+3/6 +1

FITNESS

 

CONDITIONING

On a running clock

 

0:00 to 5:00

AMRAP

5 Ring Rows

10 Box Jumps 20/18

 

5:00 to 8:00

REST

 

8:00 to 15:00

AMRAP

7 KB Deadlifts 60/45

14 Mountain Climbers

 

15:00 to 18:00

REST

 

18:00 to 27:00

AMRAP

9 Burpees

18 Air Squats


 

*Count reps/rounds  in every AMRAP

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