October 5, 2016

October 5, 2016

4 minute clock :

a) run 100 meters

b) hallelujahs x 10

c) supermans x 10

d) bear crawl - length + back


mobility :

a) partner hip stretch 


endurance wod
team wod
for time :
move 460 lbs of plates to sled
sled push 460 lbs of weight 150 meters
sled drag 460 lbs of weight 400 meters
put 460 lbs of plates up
+
25 tough pull-ups

notes :
- at 3,2,1, go teammates move plates stacked on wall outside next to sled. once all weight is out, sled is loaded as team desires. all 460 lbs must be moved to 75 meter mark. once all down to mark, all weight comes back. now teammates must sled pull all weight 400 meters. once weight has been moved around building it is put up. wod ends when last plate is put up.
- 460 lbs = 45 lbs x 4, 25 lbs x 8, 10 lbs x 8.
- 4 person teams = rx
- 3 person teams = rx+
-5 person teams = scaled. 


OR


strength wod :
5 sets, every 1:30 of :
a) hang squat clean/hang power clean x 3
+
5 sets, every 1:30 of :
b) front squat x 3,2,2,1,1
+
for time :
4 rounds of :
10 deadlifts (155/105)
200 meter run

notes :
- athlete choice of hang power clean or hang squat clean on part A.
- clean and front squat sets are build sets.

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