1) STRETCH:
2) WARM UP:
**SKILL WORK**
PRESS
PULL UPS
PULL UPS
3) W.O.D:
7 RDS OF:
5 Seated Press
15 Pull Ups
* Go As Heavy As Possible (AHAP) for each set of Press, immediately move into Pull Ups, and rest no more than 2mins max between rounds. Post loads for Presses to comments and total time to complete WOD. Enjoy.
**RAMP WOD**
21-15-9 0F:
Hang Power Clean #75/85/95
Dips off Box
*Utilize an appropriate load for Hang Power Cleans, if comfortable do full Power Cleans from the deck. Post total time to complete to comments.
7 RDS OF:
5 Seated Press
15 Pull Ups
* Go As Heavy As Possible (AHAP) for each set of Press, immediately move into Pull Ups, and rest no more than 2mins max between rounds. Post loads for Presses to comments and total time to complete WOD. Enjoy.
SEATED PRESS W/DUMBBELLS ABOVE
WHITEBOARD
**RAMP WOD**
21-15-9 0F:
Hang Power Clean #75/85/95
Dips off Box
*Utilize an appropriate load for Hang Power Cleans, if comfortable do full Power Cleans from the deck. Post total time to complete to comments.
14:00.9 40#/40#/40#/45#/45#/45#/50#
ReplyDeleteRamp 6:22.8. 95# hang clean for all rounds
ReplyDeleteANONYMOUS PEEPS PLEASE POST YOUR NAME!!!
ReplyDeleteCEDRIC - 15:53 @#115
ReplyDeleteBRYAN - 14:03 @#115
MARTY - 21:08 @#115
RAMP WOD - SEE WHITEBOARD
ARCHETYPE - KIDS SEE WHITEBOARD