Friday, April 10, 2015

Posted by on Apr 10, 2015 in WOD | 3 comments

Warm Up

Pre-WOD

A. 5 Rounds

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

B. 3 Rounds

  • 3 Mups
  • 7 HSPU
  • 12 Pistols Alt

Strength

Deadlift 5x5x1@75%

WOD 

A. AMRAP 12

  • 3 Strict Pull Up (6 any other)
  • 10 Power Snatches 95/65
  • 20 Squats 

B. AMRAP 12

  • 1 Rope Climb
  • 10 Power Snatches 135/95
  • 20 Pistols Alt 

  

3 Comments

  1. Warm up: 3:58 for Option A
    Strength: 225# deadlifts
    WOD: 5 + 23 Option A
    Great work power hour! What a week – I’m scared to come in tomorrow! Who knows what punishment is in store for us. LOL

  2. Sweet mother of pearl WOD-maker – why so angry?

    Pre-WOD – 5:33 with bar rows

    Deadlifts at 155#

    WOD A – 4 rounds + 4 with ring rows and a power snatch that magically went from 55# to 75# MIDWOD! It’s a CFSJ miracle!

    Kudos for sticking around after seeing the board noon peeps!

  3. Pre wod wod- 6:15 option A
    Deadlifts 125# 5×5
    Wod A – 4 rounds + 30- rx’d, just felt like constant snatches. Great work everyone ! I love the extra warmup 😉 love/hate of course !

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