8.10.16 “Zero Pucks Given”

August 09, 2016

Thanks for the WOD name today Andrew!!!


FITNESS & LIFESTYLE

“Zero Pucks Given”

For time:
100 Double Unders
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
100 Double Unders

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Med ball Back extensions 4×15-20 reps

ENDURANCE
Choose ONE of the following sports:
EMOM 10
Run (M-Tu-W) 150m
Row (M-Tu-W) 150m

STRENGTH
BB upright Rows
4×8-12reps – heaviest possible

OLY
7 Sets of 3 reps
Jerk Balances
Work up to heavy
Every 2 minutes

Video:

 

 

 

Performance & SPORT

A. Push Press
1RM

B. DB Bench Press
5×5 reps – heavier than last week – last set to failure

C. BB upright Rows
4×8-12reps – heaviest possible

D. “Masters Down and Back Chipper 14.7”

E. Extra Credit Endurance or OLY
this should be a separate session.

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