cross151

Thursday September 12th 

Buy In
1 Mile Run for time

WOD
6 min AMRAP
5x Power Cleans Rx 95/135
5x Burpees Over the Barbell
Rest 4 minutes

6 min AMRAP
2x Rope Climbs
10x Hand-Release Push-Ups
Rest 4 minutes

Complete as many calories as possible in 6 minutes of:
Row for Calories


09/11/2013

9-12-13 WOD

Thursday September 12th  Buy In 1 Mile Run for time WOD 6 min AMRAP 5x Power Cleans Rx 95/135 5x Burpees Over the Barbell Rest 4 […]
09/10/2013

9-11-13 WOD

Wednesday September 11th  A. Six sets of: Hang Snatch + Snatch Rest 2 minutes B. In 5 reps or fewer build a quick 1RM for today […]
09/09/2013

9-10-13 WOD

Tuesday September 10th SWOD 6 sets of: Back Squat x 3 reps Rest 1 minute B. In 5 reps or fewer build a quick 1RM for […]
09/09/2013

9-9-13 WOD

Monday September 9th Workout of the Day A. Take 15-20 minutes and find today’s 3-RM Clean and Jerk. B. For time: 500 Meter Row 50 Ring […]