W.O.O.O.D. – it is not a typo, it is a long one!!
21-15-9:
Squats
Hand release push ups
Wall ball (14#/20#)
9-15-21:
KB swings (35#/53#)
Pull ups
45:
Squat thrusts
Ab Mat sit ups
Our Squat Thrusts will be a little faster than the demos.
Strength/Skill – Shoulder Press 5 x 2 Complete as many rounds as possible in 20 minutes of: 185/135-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30/24-inch 27 double-unders
Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E
Tony’s Sushi Saturday night for cocktails @6pm. 25 min to complete 4×10 Strict DB shoulder Press 4×12 Lat DB raises 4×12 Front BB Raises 4×10 Strict Dips 3 RFT – 20 Alt. DB Snatch 50/35 15/12 Cal Row 10/7 AAB Cal *9 min Cap*
5×3 Bench Press Work up to heavy 3, hold it across sets “Grace” 30 Clean & Jerk 135/95 *10 min Cap* Rest 5 Min “Isabel” 30 Snatch 135/95 *10 Min Cap*
20 Min Skill Work For time: 50 Box Jump 24″/20″ 100 D/U 10 Hang Clean & Jerk 95/65 100 D/U 50 Cal Row 10 Hang Clean & Jerk 100 D/U 50 Burpee 10 Hang Clean & Jerk 100 D/U *25min Cap*
Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45