Thursday, April 30, 2015

Posted by on Apr 30, 2015 in WOD | 2 comments

Pre-WOD 

A. 5 Rounds 

  • 5 Push Ups
  • 15 Squats

B. 3 Rounds 

  • 5 Strict HSPU
  • 15 Narrow Grip OHS 45/35 or dowel

Strength – Deadlift 5x3x1@75%

WOD

A. AMRAP 12 

  • 1 Rope Climb/3 Strict Pull Ups
  • 10 Power Cleans 115/75
  • 20 AbMat Sit Ups
  • 40 Single Skips/Doubles

B. AMRAP 12 

  • 2 Rope Climbs
  • 10 Power Cleans 165/115
  • 40 Doubles

  

2 Comments

  1. Pre-wod, 2:47
    Strength- deadlifts 5×3 130lbs
    Wod-A 4+6 rx- double unders
    Awesome job by all!

  2. Pre-WOD A – ? Picture on my phone is out of focus – sigh. 2:11?

    Strength – deadlifts 155# for 3, 165# for 2

    WOD A with green band and singles – 4 + 18