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Friday 7/19/2013 WOD

By: 7 Comments

Warm up

with a PVC pipe

2 sets of

10 Pass thru’s

10 Over head squats

1 set of

15 groiners

15 super mans

15 hollow rocks

Dynamic Stretches

double under practice

 

Skill/Strength

level 2

Clean and Jerks

3-3-3-3-3

build up to a challenging set of 3

NO FAILED REPS

Touch and go from the ground

 

Level 1

Hang cleans

3-3-3

then proceed to do

Jerks

3-3-3

Build up to a challenging set of  3

 

Training

Level 2

3 rounds for time

15 Clean and jerks (135/95lbs)

100 double unders

 

 

level 1

3 rounds for time

15 push presses (95/65lbs)

200 Singles (jump rope)

Comments: 7

  1. 14:33 L2 RX. Woof. Still smoked from Wednesday.

    In case anyone is interested, had a great time last night at an Eataly wine class. Highly recommended.

    I would also recommend a rest day following it. You can’t believe how many different wine flavors you experience on double unders @ 6 AM.

  2. 15:02 105lb/singles – sort of sucky but was a good one none the less.

    Jeff – sounds cool, you are better man than I. Jess and I are doing a wine and cheese tasting in September, i do not plan on wod’n the next morning!

    Asides from a filthy 50/bar crawl day, i think a wine tasting with the EVF crew may be fun. Whos in???

  3. That was a rough one! Sometimes the evil I produce amazes even myself. Wine tasting and Double unders can cause a bad case of the doubts. Chalk it up as a painful reminder. Mac welcome to the comment club! Now I’m going to squat in this heat, why, because I’m an idiot who has too much free time on his hands 🙂

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