12/4/13 WOD


It’s okay everyone to jump on the band wagon, I’ll let ya!


A.  Complete the following for time:

150 Cals on Airdyne

*At the top of every minute, stop what you are doing and perform 5 Push Press- 95/65

B.  75 Banded Sit-ups- as fast as possible

C.  Accumulate 5 min in Plank on Rings

*Every time you break perform 8 Stable Bar Dips

*notes- take 3-5 min and work some mobility foam roll, lacrosse ball, etc.



A.  EMOM for 5 min

2 Power Snatch @ 75% of 1RM (power snatch)

B.  EMOM for 5 min

2 Power Clean & Jerks @ 75% of 1RM (power clean)

C.  For Reps and Time:

5:00 min ME KB Snatch- 53/35

Run 1 mile

*can switch arms as needed for KB Snatch, but try and get a good balance between the two.

*notes- take 3-5 min and work in some extra mobility.


Posted on: December 3, 2013admin

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