Friday, October 2, 2015

Posted by on Oct 2, 2015 in WOD | 3 comments

PreWOD – 50 Wall Balls 20/14

Strength – Overhead Squats 5x5x1. Go light and work with pause at bottom each rep. Focus on keeping bar over heels

WOD

A. 21-18-15-12-9-6

  • KBS 55/35
  • HR Push Ups
  • Squats

B. 3 Rounds

  • 7 Bar Mups
  • 7 Squat Cleans and Jerks 185/135

  

3 Comments

  1. Pre WOD… WB were done

    OHS 5×5 @ 55#
    Focusing on control at the bottom

    WOD A.
    9:54.
    Switched to HRPU from knees in 18 round.

    Thanks for motivating me to go this morning MJ

    • Anytime!!! Best WOD of the week <3

      WOD A – 10.44

  2. Prewod balls- 2:20 14lbs
    OHS- used 35 for 3 rounds , then 55lbs for 2
    Wod A- 9:06 Rx
    50 toes to bar to finish- working on stringing them together 🙂 awesome job 5:30 ppl!