Sunday 2.21.16 WOD

Explosive Strength

Warm-up

5 Rounds
5 Pull Ups
10 Sit Ups
15 Walking Lunges

WOD #1

“A Hero and His Lady”
12min AMRAP
1RD “Chelsea” + 1RD “DT”
5 Pull Ups + 10 Push + 15 Squats
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Push Jerks (155,105)
**Score Rounds + Reps
At 18min start WOD #2

WOD #2

“The Dude”
4 Rounds
3 Squat Cleans (155,115)
15 KB Swings (55,35)
45 Dubs (x3)
At 35min start WOD #3

WOD #3

“Dudette”
Every 2min for as long as possible
250m Row
8 Power Snatches (95,65)
**250m = 1 rep

 

By | 2016-10-20T15:14:02-04:00 February 20th, 2016|WOD|Comments Off on Sunday 2.21.16 WOD