WOW week #29

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WOD 1

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

Compare to 7/19/12


WOD 5

3 rounds for time:

8 Split Snatch (#115/#75)
7 Bar Muscle-up
400 Meter Run

Compare to 7/20/12


WOD 6

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:

Evan said...

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)