Monday 11/25/2013 WOD
Warm up
With an empty barbell
3 sets of
5 Front Squats
5 Good Mornings
5 Back Squats
5 Power Cleans
Dynamic Stretches
Strength/Skill
Front Squats
10-5-5-5-10
Training (Met-Con)
“Going to the bar”
21-15-9
Back Squats (135/95)(185/125)
Toes to bar
Power Cleans (135/95)
Scale options
Scale weight on BS and PC
Scale T2B with Knees to elbows
The bar will be taken from the floor during the met con.
2013 11 24
12:57 at 115#
10:45 @ 75
I did this one wrong but I learned the hard way that you need to pay attention to the board.
21-15-9
Front Squats
T2B
Power Cleans
@ 135#
14:50
Am I the only one that made that mistake?? Anyone else in 6 PM make that mistake?
8:57 @ 95lbs…. Holy, sweaty monster!!!
I liked this WOD, everyone at the 7pm class left it all on the mat. Sick energy!!
7:45 @ 75#
We did 15-12-9 at the 12:30 class.
Good one James!!