29
Mar

WOD Friday

By: 321go Leave a Comment

subFtrGalleryEMOM for 10 minutes:

2 Deadlifts @ 70% 1RM

Then….

4 rounds for total reps of:

2 minutes ME KB Swings @ 24/16kg
-1 minute rest
1 minute ME Wall Walks
-1 minute rest

28
Mar

WOD Thursday

By: 321go Leave a Comment

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Here is the demo link:

http://media.crossfit.com/games/video/HD/2013Games_VideoSubmission13dot4_Julie_Gr4d3SX0Ppi_720.mov