30
May

20140530

By: 321go Leave a Comment

Main – WOD

Clean Complex

Power Clean + Hang Clean + Squat Clean
Work to a heavy set

Squat Clean (5×1)

Work from weight used in Complex

Metcon (Time)

100 Doubles followed by:
3 Rounds
15 Deadlifts
21 Sit ups
Followed by:
100 Doubles

27
May

5/28/2014

By: 321go Leave a Comment

IMG_2966

Main – WOD

 

3 Rounds (No Measure)

3 rounds of
10 Sit ups
10 OHS with PVC
10 Supermans
10 Good Mornings
10 Samson Stretch

Single Arm Dumbell Press (5×5)

Metcon (Time)

For Time:
30 Shoulder to Overhead 115/75
Row 500 m.
30 Wall Balls 20/14