Strength: 15 minute EMOM 1 per 90 seconds – Full clean with holds on the way down – hold above knee 3 seconds, hold below knees 3 seconds, hold just above floor 3 seconds. WOD: 100 Double unders, 15 deadlift (225/155) 75 Double unders, 12 deadlift (225/155) 50 Double unders, 9 deadlift (225/155) 25 Double…
Strength: 5 x 5 floor press 5 x 5 windmill WOD: 3X 10 box jumps (30/24) 10 calorie assault bike Rest 3:00
Strength: 0 front squat + 20 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Barbara 5X 20 pull ups 30 push ups 40 sit ups 50 squats Rest 3:00
Bonus WOD: Regionals 2012.2 Row 2,000 meters 50 One-legged squats, alternating 30 Hang cleans (225 / 135 lbs) 17 minute time cap
Strength: 1 front squat + 19 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 3X 800m run 10 burpee box jumps (24/20)