| OHS 3-3-3-3-3 |
"Johnson"
|
| AMRAP 20 |
| 9 Deadlift (245/165) |
| 8 Muscle Up |
| 9 Squat Clean (155/105) |
|
| Deadlift 5-5-3-3-1-1 |
|
| 5 rounds |
| 3 Weighted Pull up (45/20) |
| 5 Strict Pull Up |
| 7 Kipping Pull Up |
- rest as required between rounds
|
|
| DB btw legs for weighted pullups |
Release & cont strict, kip… The goal is to complete each round without coming off the bar. post results to [btwb]
|
|
| TEAM WOD (2 person teams) |
| For Time: |
| 50 Parralette shoot thrus |
| 75 GTOH (135/75) |
| 100 KB Swing (55/35) |
| 125 Burpee Broad jump |
| 200 Double Unders |
|
| Only 1 team member works at |
| a time. First team to finish |
wins.
|
|
| 10x1 Front Squat -> Push Jerk |
|
| Execute front squat first. Then |
| set & execute push jerk. |
| Continue to add weight for |
| each attempt |
|
4 RFT
|
| 15 Hang Power Clean (95/65) |
| 21 Sit Up (GHD/ABMAT) |
|
| LCF Chix 0845 |
| No ME Work today |
| Agility / Mobility Warmup |
| Technique work on DL, HSPU |
| WOD - Deadlifts, HSPU |
|
|
| Shoulder
Press |
| 1-1-1-1-1-1-1 |
|
| Fractured Helen |
5 Rounds, 3:00 each
|
| 200m Run |
| 11 KB Swing (53/35) |
6 Pull Up
Rest for the remainder of the 3:00
|
5 3:00 rounds
2oom run
11 KB Swing 24kg/16kg
6 pullups
- note round time, rest for remainder of 3:00
ie
- if you finish in 1:15, rest for 1:45
- if you finish in 2:00, rest for 1:00 |
| 4RFT |
| 4 HSPU |
| 10 Toes to bar |
| 100' Burpee Broad Jump |
|
| 21-15-9 |
Back Squat
|
Push Press
|
Box Jump
|
|
|
6 rounds, each for time:
3oom run
30 double under
fully recover between each round.
Max effort 5oom row.
post results to [btwb].
|
|
AMRAP 20
10 Burpees
20 Front Squat (95/65)
30 Double Unders
post results to [btwb]
|
|
More Articles...
-
Thursday, 03 May 2012
-
Wednesday, 02 May 2012
-
Tuesday, 01 May 2012
-
Monday, 30 April 2012
-
Friday, 27 April 2012
-
Thursday, 26 April 2012
-
Wednesday, 25 April 2012
-
Tuesday, 24 April 2012
-
Monday, 23 April 2012
-
Saturday, 21 April 2012
|
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
|
|
Page 1 of 34 |
