Tuesday, 6/28/11
If you drink soda read this>>>
W.O.D. – Three rounds for time
30 – Box Jumps
15 – Ring Dips
10 – Squat Cleans 135/95 95/65 65/35
5 Wall Climbs
30 Double unders
If you drink soda read this>>>
W.O.D. – Three rounds for time
30 – Box Jumps
15 – Ring Dips
10 – Squat Cleans 135/95 95/65 65/35
5 Wall Climbs
30 Double unders
For Time: 50 Double Unders 10 Clean & Jerk 40 Double Unders 20 Back Squats 30 Double Unders 30 Dead lifts 20 Double Unders 40 Front Rack Lunges 10 Double Unders 50 Sit-ups Comp: 155/115 RX: 135/95 Adv: 115/80 Bgr: 95/65
Strength/Skill – Clean & Jerk “Grace” For time: 30 Clean & Jerks 135/95 Rest 2 mins. Tabata Squats
Warm up: 2 RDs at easy pace 7 strict pull ups 7 BB Clean grip deadlifts 7 BB Front Squats 7 BB Power Clean Age Group Qualifier WOD #2 4 RFT- 25 C2B 5 Cleans 245/170 (Any style clean) *15 min Cap* 10 Min EMOM 3 Tempo Front Squats Tempo = 4 seconds down, 3…
Strength/Skill – 1 RM 1 1/4 Front Squat Thruster x 5 “Randy” For time: 75 Power Snatch 75# (55#)
Strength/Skill – Box Squats 5 x 3 \ Five Rounds for time: 20 Medicine ball cleans 20#/14# 10 Shoulder to overhead 135#/95#
Strength: E2MOM for 20 min 5 Back Squats *start @ 60% and build 12 min AMRAP 6 Bar Muscle Ups ( 8 Pull Ups + 12 Dips) 10 OHS 115/85 14 Wall Balls 20/14