Strength:Clean and Jerk 1-1-1-1-1
WOD:
As many reps as possible at each station
3:00 Wall Balls 20/14
Rest 3:00
3:00 Toes to Bar
Rest 3:00
3:00 Sdhp 95/65
Rest 3:00
3:00 KB Swings 70/53
Rest 3:00
3:00 Push Press 95/65
Rest 3:00
This is for max effort!!! That is why there is a 3 minute break in between stations. Try not to take breaks...I know three minutes can be a long time...but try!
This does not have to be in the order as posted because everyone will start at a station and rotate.
Starscream:
ReplyDeletePower clean & Jerk: 105-105-105-105-105
14# Wall Balls-65
Toes to Bar-35
65# Sdhp-32
35# KB Swing-55
65# Push Press-42
Scrapper:
ReplyDelete12# Wall Balls-35
Knees to Elbows-42
45# Sdhp-28
26# KB Swing-46
Calorie Row-25
Bee:
ReplyDelete14# Wall Balls-53
Toes to Bar-14
65# Sdhp-25
35# KB Swing-65
Calorie Row-33
Josh:
ReplyDelete20# Wall Balls-43
Knees to Elbows-32
65# Sdhp-45
53# KB Swing-47
Calorie Row-35
Mirage:
ReplyDeleteHigh Box Squats: 85
Shoulder Press w/ 8# Dumbells-55
Standing knees to elbows-124
Plank hold 30 seconds on/30 seconds off
Calorie Row-29