1/7 WOD Skill 5 x 3 Front Squats @ 80% 1 RM WOD 3 Rounds for Time 15 Thrusters 95/65 15 Pull-ups 15 Ring Dips 15 Box Jumps 24/20
Skill In 12:00 find today’s one rep max power clean WOD group of 3 Complete 45 powercleans 135/95 90 pushups (10 at a time) Row 1000m (500 at a time) 30 PC 60 PU Row 1000m 15 PC 30 PU Only one person can work at a time, if your performing wod by yourself divide...
Skill: Snatch 5×3 65% WOD: 10min ARMAP Snatch x 3 (95/65) Toes to bar x 3 Snatch x 6 Toes to bar x 6 Snatch x 9 Toes to bar x 9 …(Continue increasing by 3reps til time elapses)
1/2 WOD Skill: Bench Press 4 x 2 @ 90% 1 rep max WOD: For time. 150 Push-ups. Every 2 minutes suicide sprint.
12.30.13 Skill: Front squat 5×5 @75% WOD: 5mins 100 double unders Max rep back squats (135/95#) Rest 3mins 5min 100 double unders Max rep front squats (95/65#) Rest 3mins 5mins 100 double Max overhead squat (65/35#) Rest 3mins 5mins 100 double unders Max rep air...
