WOW - week #13 (4/10/22)

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WOD 1

"Diane"

21-15-9
Deadlift (225/ 155#)
Handstand Push-Ups

Compare to 3/26/12


WOD 2

800m Run 
~ 10-9-8-7-6-5-4-3-2-1 
Burpees dos manos* 
Toes to bar 
~ 800m Run 

~ Then
* Athlete must perform a 2 hand touch of the pull-up bar at the apex of their burpee-jump. 

Compare to 3/27/12


WOD 3

Back Squat

5-5-5-5-5

Compare to 3/28/12


WOD 4

Row as far as you can in 12 Minutes,
Stopping every 250m to perform 5 Bench Press

Choose your load from the following, making sure it sounds light for 5.
(Men - 75, 105, 135, 165, 195, 225)
(Women – 55, 75, 95, 115, 135, 155)

Note: All athletes will have a spotter for bench. During the row, the spotter will help motivate the athlete/ eye the clock & monitor (it's easy to gloss over when rowing - before you know it, you've gone past your 250 interval).

Post total distance and bench load to comments.

Compare to 3/29/12


WOD 5

Mini Mystery WOD

+ Open gym afterwards!!!

Compare to 3/30/12

1 comment:

Evan said...

WOD 1 - Dianne - 14:33 (1 abmat strict)

WOD 2 - 19:06

WOD 3 - 6x 90kg and 4x 100kg (paused reps)

WOD 4 - 1750m (FP at 60kg)