1) STRETCH:
2) WARM UP:
**SKILL WORK**
PUSH JERK
TOES TO BAR
TOES TO BAR
3) W.O.D:
(A) 5 ROUNDS OF:
5 Push Jerk @75% 1RM
10 Toes to Bar
(B) 2MIN Max Alternating Corkscrews #25plate
*Post total time to complete for (A) and total reps accomplished for (B) to comments.
**RAMP WOD**
15MIN AMRAP OF:
5 POWER CLEANS #75minimum load
10 TIRE LATTERALS 18"minimum height
*Post total rounds completed and any partial round to comments. Scale Load if needed for added difficulty. For Tire Laterrals your jumping sideways into and and out to the opposite side of the tire, each in & out to the opposite side is 2 reps.
(A) 5 ROUNDS OF:
5 Push Jerk @75% 1RM
10 Toes to Bar
(B) 2MIN Max Alternating Corkscrews #25plate
*Post total time to complete for (A) and total reps accomplished for (B) to comments.
WHITEBOARD
**RAMP WOD**
15MIN AMRAP OF:
5 POWER CLEANS #75minimum load
10 TIRE LATTERALS 18"minimum height
*Post total rounds completed and any partial round to comments. Scale Load if needed for added difficulty. For Tire Laterrals your jumping sideways into and and out to the opposite side of the tire, each in & out to the opposite side is 2 reps.
@ 75% OF 1RM(ONE REP MAX):
ReplyDeleteBRYAN - #170
MARTIN - #160
CEDRIC - #155
Ramp - 95#PC 6 rounds total. Didn't do good cause I'm sick
ReplyDelete**RAMP WOD**
ReplyDelete15MIN AMRAP OF:
5 POWER CLEANS #95
10 TIRE LATTERALS 20"
Total Rounds: 9 +5 power cleans
followed by 20 min. on Elliptical for 1.75 miles @ level 14
CEDRIC:
ReplyDelete(A) 10:10 * Subd Power Cleans in lieu of Push Jerks due to HSPU's yesterday.
(B) 34
MARTIN:
(A) 11:06 @#160
(B) 22
BRYAN:
(A) 9:43
(B) 16
RAMP WOD:
PHILMO- 10RDs RXd
BRYAN @#170
ReplyDeleteCEDRIC @#155 P.Cleans
ReplyDelete