Wed 9/25/2013 WOD
Warm up
3 sets of
15 jump Squats
20 Hollow Rocks
30 Mountain Climbers
Dynamic Stretches
Barbell Clean Progression
Strength/Skill
In 15 Mins
Level 1 (Fitness)
Hang Cleans
5-5-5-5-5
Work on Speed and technique
Level 2
In 15 Mins
cleans
3-3-3-3-3
Touch and go, no failed attempts. Build to a heavy set of 3
Training (Met con)
Level 1 Fitness
2 Rounds
30 plate Ground to over Head (45/25)
30 Wall Balls (20/14)
30 Ring Rows
2 Rounds
Level 2 (Performance)
30 Power Cleans (115/80)
30 Wall Balls (20/14)
30 Pull ups
2013 09 24
Enjoyed the 6am shirtless WOD. Gave me the motivation to finish 🙂 18:47RX L2
Sometimes you’re so pissed off that you can’t help but take off a layer of clothing. 18:06 L2 RX.
7 min and change on RD1 though, so PMers beware the pace…
shirts and skins for the 6AM WOD.
17:30 L2, with blue bands for the pullups
#TEAMSHIRTS