cross151

Thursday July 11th

SWOD
5×5 Front squats
3×3 Tempo front squats @ 21X1

WOD
Partner WOD
8 total rounds total
1 person working at a time

Partner A does 1 round of:
18x Burpee
10m front rack lunge Rx 155/100
8x hang cleans Rx 155/100

While Partner B hangs from bar

If partner B drops from Bar for any reason all work must halt until back on the rig


07/15/2013

7-11-13 WOD

Thursday July 11th SWOD 5×5 Front squats 3×3 Tempo front squats @ 21X1 WOD Partner WOD 8 total rounds total 1 person working at a time […]
07/15/2013

7-10-13 WOD

Wednesday, 7-10-13 SWOD 10 min to build 1RM Snatch Rest 2 minutes 3 min M.E. Handstand holds WOD (10 rounds) 50m Sprint 8x DL RX 165/100 […]
07/08/2013

7-9-13 WOD

Tuesday July 9th SWOD 10 min to build 3rm C&J 5min EMOM 3x squat cleans + 3x extra front squats WOD 10 min AMRAP 10x Pwr […]
07/08/2013

7-8-13 WOD

Monday July 8th SWOD 5×5 bench followed by 75 push ups for time 5×5 back squat followed by 75 air squats for time WOD 800m row […]