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15
Nov

141115 Saturday WOD

Dynamic warm-up

Three sets, not for time, of:

  • Chest to Bar Pull-Ups x 5-10 reps
  • Alternating Pistols x 6-10 reps
  • Kettlebell Windmills x 3-5 reps each arm

 

Part I

Complete as many rounds and reps as possible in 7 minutes of:

  •  5 x Handstand Push-Ups/Seated kb press
  • 10 x Sit-Ups
  • 15 x Squats

 

Part II

In pairs,

Death by Power Cleans

  • In first minute complete 1 rep
  • In second minute complete 2 reps
  • In third minute complete 3 reps

and so on until you can no longer complete the required reps in 1 minute.


 

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