Wednesday 5.13.15 WOD

Announcement: CrossFit Prom Saturday May 16th
Want to be Crowned King or Queen?
Top Score on Tuesday and Thursdays WOD wins!

Max Effort Lower

Strength

Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%)
Use pads to raise bar 4″ higher.

**No more than 10% more than your conventional deadlift

WOD

“Corkscrew”
In 15min Complete:
20 Cal Row
5 Hang Squat Cleans – unbroken
20 Cal Row
4 Hang Squat Cleans – unbroken
20 Cal Row
3 Hang Squat Cleans – unbroken
20 Cal Row
2 Hang Squat Cleans – unbroken
20 Cal Row
1 Hang Squat Clean
**Increase weight across each set. Score weight of each set (you will have 5 scores)
**Unbroken – barbell can not be placed on ground between reps. You may rest in front rack or on hips.

$ Out

3×50 Standing Heavy Banded Crunches

 

By | 2016-10-20T15:17:29-04:00 May 12th, 2015|WOD|Comments Off on Wednesday 5.13.15 WOD