3 RFT:
5 Snatch (135/ 95#)
200 m 1-arm Farmers Carry: Right (#53/#35)
5 Snatch
200 m 1-arm Farmers Carry: Left
7 Handstand Push-Ups
Compare to 7/16/12
WOD 2
AMRAP - 15 minutes
10 Toes to Bar
100 Meter Run
10 Pull-ups
100 Meter Run
Compare to 7/17/12
WOD 3
For time:
30 Calorie Row
3 Rope Climb (20')
30 Thrusters (#95/#65)
30 Burpee
30 Wallball (#20/#14)
Compare to 7/18/12
WOD 4
Clean Ladder – 15 bars, 30 sec rotation
Div A. 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275
Div. B: 75, 85, 95, 100, 105, 110, 115, 125, 135, 145, 155, 165, 175, 185, 195
3 rounds for time:
8 Split Snatch (#115/#75)
7 Bar Muscle-up
400 Meter Run
In Teams of 2 perform 12 RFT:
400 meter Med-Ball (#20/#14) Relay*
Div A. 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275
Div. B: 75, 85, 95, 100, 105, 110, 115, 125, 135, 145, 155, 165, 175, 185, 195
Compare to 7/19/12
3 rounds for time:
8 Split Snatch (#115/#75)
7 Bar Muscle-up
400 Meter Run
Compare to 7/20/12
In Teams of 2 perform 12 RFT:
400 meter Med-Ball (#20/#14) Relay*
*Athletes will alternate sprints and rests
Compare to 7/21/12
1 comment:
WOD 1 - 31:43 (110# snch, 450' 60# farmers carry in 15 ft lengths)
WOD 2 - 3+20
WOD 3 - 16:54 (3 clm-20'. 6x sqt pu)
WOD 4 - 40-55, 60-75,80-85 kg (187# - Ladder OTM-4, rest 3 min while changing the base plate)
WOD 5 - 19:24 (110#, Ring MU (grn)
WOD 6 - 19:00 (5 rnds instead of 6 1:1 rests)
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