WOD Wed 5-3-17
E2MOM Over Head Squat (from rack)
6 x 3 (start @ 60%) and build To 3rm
3 Rounds for time (cap 15)
8 OHS (95/65)
8 Toes to bar
8 Thrusters (95/65)
3 Wall walks
* No dropping bars from OH on any movement
7 Circles of Hell
Use the first three as warm-up for people, break up into groups so the bikes don't get overloaded.
Row for Watts, start at a comfortable cruise pace, every 30s increase the wattage by 50. Go until you can not maintain the minimum wattage for the 30s.
Ride for Watts, same as above.
Bottom to Bottom Tabata (together).
Sled Drag to smoke. Load 45/35/25 on sled and run down street. When you drop from jog to walk, stop. Count to 30 and run back.
800m with Heavy Slamball.
Out and Back Sled Push,
40' out and back,
80' out and back,
rest exactly 1 minute and repeat.
Goblet Squat Up/Down Sally
Posted on Wed, May 3, 2017
by Neil Castelli