Happy Birthday Spencer! Good luck in Atlanta!!
Power clean + push press: 3X1, work up to a heavy single
*Do 1 rep every 2:00*
Clean + jerk: 3X1, work up to a heavy single, 1X1 @ 85% of heavy single
*Do 1 set every 2:00*
WOD
How fast can you complete 21-15-9?
Handstand pushups
Box jumps (30/24)
Wall ball (20/15)
*10:00 cap*
Post loads and time to comments:
Stretching Myths
Swim WOD:
2 rounds of..
100 yd / Rest 1:00
75 yd / Rest 1:00
50 yd / Rest 1:00
25 yd / Rest 1:00
100#
ReplyDelete105#
2rd + 21 (2 blue)
(Finished in 10:16)
45kg/ 55kg
ReplyDelete7:12 Rx
85#/90#
ReplyDelete2rds + 9 (pike/regular PU)
85#/100#
ReplyDelete10:39 (2 blue, 3 blue to get last 5 HSPU)
85#,95#
ReplyDelete9:23 (pike PU,10#WB)
120#/145# (no push press or jerk)
ReplyDelete11:35 (reg pushups)
75#, 85#, 9:00 (modified pushups, stepups)
ReplyDelete185/185
ReplyDelete11:49 (Rx 1st rd, 1 blue 2nd rd, 2 blue 3rd rd)
180/205
ReplyDelete12:02
95/105
ReplyDelete7:54 (2 blue)
60/60
ReplyDelete9:47 (3 blue pike, 20in box, 10# wb)
90/100
ReplyDelete9:30 (1 blue)