Strength WOD Hang Power Clean 5×3 Work up to a new 3rm WOD 1 minute AMRAP 15′ Rope climb Rest two minutes… 3 Minute AMRAP 3 Squat Snatches 6 Overhead Ball Slams Rx: 135/95 Rest two minutes… 5 Minute AMRAP 5 Deadlifts 5 Wall Balls Rx: 365/225 Rest two minutes… 1 minute AMRAP Sprint Row […]
Strength WOD 5 sets of: 3 Cleans+1 Jerk Intensity: Heavy WOD Five one minute rounds of: 10 Double-under Buy-in As many Power Cleans as possible in remaining minute. 30 second rest after every round. Rx: 115/65 Two minute rest then… Three one minute rounds of: 10 Burpee Buy-in As many Power Snatches as […]
(No Strength WOD) WOD “Badger” Three rounds for time of: 30 Squat cleans 95/65lbs 30 Pull-ups Run 800m In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week. My Results: Finished in about 50 minutes. Started the squat cleans with 65# & then […]