W.O.D. Wednesday 11/8/17

7
Nov

W.O.D. Wednesday 11/8/17

Welcome to our NEW Website!  While there are still a few tweaks that will be made over the next few days, this will be our new home!

Please feel free to scroll around, check out all the different pages and hopefully enjoy the ease of use for not just you, but for any new onlookers!

Strength – 10 minute cap

Clean complex ladder for time

Power Clean + Hang Power Clean + Push jerk (no split jerk)

*one bar, load weight as you go (8 sets)

*each complex means unbroken, no setting bar down until full complex is complete

Male RX Weight- 135,155,175,195, 215, 235, 255, 275
Female RX Weight- 95, 105, 115, 135, 145, 155, 165, 175

Conditioning WOD

For time… alternating movements, complete…

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 reps of Pullups

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of Push Jerk 185/125  CompRX – 205/135

Ex – 2,10…4,9…6,8… and so on…

***Scale pullups 1:1 with jumping pullups or 2:1 ring rows

Post top weight achieved on the complex ladder and time, as well as time on WOD!

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