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WOD

WOD for 9/6/17

By CrossFitOmnia | In Uncategorized | on September 6, 2017

A. Push Press (Every 90 seconds for 7.5 minutes)
– 3 x 5 @ 70%
– 2 x 5 @ 75%

B. Jerk from Rack (Every 90 seconds for 7.5 minutes)
– 3 @ 65%
– 3 @ 70%
– 3 @ 75%
– 2 x 2 @ 80%

C. For Time:
– 800m Run or 1k Row
– 40 push ups
– 40 weighted sit ups (GHD)
– 600m Run or 750m Row
– 30 Push Ups
– 30 weighted sit ups (GHD)
– 400m Run or 500m Row
– 20 Push Ups
– 20 weighted sit ups (GHD)

Additional Conditioning:
1. Romanian Deadlift
– 5 @ 55%
– 5 @ 60%
– 3 x 5 @ 65%
Percentages are off Back Squat 1RM

2. Gymnastics Conditioning
4 Sets* of:
3 Weighted Chest to Bar Pull-ups
3 Kipping Chest to Bar Pull-ups
3 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a dumbbell between legs and drop weight after third rep without coming off the bar.

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