WOD – 11.18.14 – 1 MORE!

Strength

Push & Pull
A) Bench press
5×3 Heavier than last week

B) Pendlay row
5×5 Build by feel

*Superset – Perform set A then immediately perform set B then rest.


Metcon

3 Rounds (not for time)
15 Pull-ups
8 Snatches(115/75)*receive in full squat

Regardless of the Rx go one step further.

Go as heavy as good technique will allow.
If you have a pull-up go strict, or weighted
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WOD – 11.08.14 – Brothers in Arms

Partner WOD

 


2 Rounds:

30 x DUBZ

15 xΒ Burpees

1 Partner Works, other Kettlebell hold Overhead (53/35)

 


1 Round:

60 x Power Snatch (115/75)

1 partner works, other holds front rack.

Partners switch every 10 reps


1 Round:

Partner 1: 60 Cal Row

Partner 2: Deadlift hold (225/115)

Partners switch every 15 calories.

 


1 Round:

20 x Man Makers (45/25)

1 Partner works, other holds Dead Hang.

Switch every 5 reps

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