Wednesday, 6 July

5 Rounds for Time:
15 steps (total) of Overhead carry (95/65 lbs.)
15 x Front squat (95/65)
50 x double unders (or 200 single unders)
15 x ring push-ups

Scale weight as needed to maintain intensity.

NOTE:  Overhead carry can start from the rack, but if you need to drop the weight during the walk, then you have to get it back overhead via snatch, clean & jerk, or another method.
NOTE2:  Front squat starts out of the racks.  If you need to rest, then re-rack - the bar doesn't have to be placed on the ground while resting or between sets.

Post time to comments.

3 comments:

Matt said...

Aloha,

Great WOD. Adam, your programing has been great, and way to push it out this morning.

As Rx'd: 19:38


Going from front squats to double-unders is not what I call pleasant.

Adam said...

Wow, that was a smoker.

24:27 as Rx'd

Thanks to Matt for the push, I wouldn't have broken 25 mins without the motivation. Front squats and ring push-ups really slowed me down.

Tex said...

Can't do overhead carries quite yet, so subbed in front rack carries. Did regular pushups instead of ring.

23:38

My shoulders were completely trashed by round 3. Tough WOD.