Tuesday, November 27, 2018

2018-11-28 WOD

Class

Barbell Cycling
On the 0:00...
15-12-9 reps for time:
...Front Squats (95/65#)
...Lateral Barbell Burpees

On the 4:00...
12-9-6 reps for time:
...Front Squats (115/80#)
...Burpee Box Jumps (24/20")

On the 8:00...
9-6-3 reps for time:
...Front Squats (135/95#)
...Burpee Box Jump Overs (24/20")

Record total time for all 3 parts, individual times in comments.



Midline
Not for Time:
...20 Strict Toes to Bar
...40 GHD Sit-ups
...80 AbMat Sit-ups



Competitors

From CompTrain (2018-11-21), copied here for convenience:

Barbell Cycling
On the 0:00...
15-12-9 reps for time:
...Front Squats (95/65#)
...Lateral Barbell Burpees

On the 4:00...
12-9-6 reps for time:
...Front Squats (115/80#)
...Burpee Box Jumps (24/20")

On the 8:00...
9-6-3 reps for time:
...Front Squats (135/95#)
...Burpee Box Jump Overs (24/20")

Record total time for all 3 parts, individual times in comments.



Body Armor (aka Bodybuilding)
EMOM for 16 minutes (4 rounds of each):
...Minute 1: 50' Front Rack KB Walking Lunge (2x 53/35# KBs)
...Minute 2: 9 Deadlifts (275/185#) + 25' Handstand Walk
...Minute 3: 60 Double Unders
...Minute 4: Rest



Midline
Not for Time:
...20 Strict Toes to Bar
...40 GHD Sit-ups
...80 AbMat Sit-ups

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