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Monday, 6/3/13

WOD:

3 Rounds for time

RX:

  • 15 DB Thrusters (45#/25#)
  • 20 GHD Sit ups
  • 25 DUs

L2:

  • 15 DB Thrusters (35#/15#)
  • 20 GHD Sit ups
  • 25 DUs

L3:

  • 15 DB Thrusters (25#/10#)
  • 20 ABmat Sit ups
  • 100 Single Jump Rope

Performance WOD:

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75% (as many as you can but leave two reps in reserve)

50 Leg Extensions

 

RESULTS:

IMG-20130603-00003

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  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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