WOD 08/28/13

willing
Warmup:
3 Rounds
10 PVC pass Through
10 OHS
10 Sit-ups
10 Back ext
10 Push ups
10 Pull-ups

Pre-WOD (Skills/Strength):
2 sets of warm up then
3X5 Push Press

WOD:
12 Min AMRAP
10 KB snatches, right arm
10 Med ball cleans
10 KB snatches, left arm
10 Med ball cleans

Post-WOD (Challenge/Cool-down):
Tabata Hollow rock

2 thoughts on “WOD 08/28/13

  1. Pre-WOD (Skills/Strength):
    2 sets of warm up then
    3X5 Push Press

    5 reps at 55lbs
    5 reps at 75 lbs
    5 no reps at 95 lbs (i had to jerk the weight)
    5 reps at 85 lbs

    WOD:
    12 Min AMRAP
    10 KB snatches, right arm – 26 lbs
    10 Med ball cleans – 14 lbs
    10 Sit Ups
    10 KB snatches, left arm- – 26 lbs
    10 Med ball cleans – 14 lbs
    10 Sit Ups

    4 rounds + 23

  2. 3 full rounds + 10 KB R (20 kg/44 lb) + 10 Med Ball Cleans + 10 Sit Ups + 10 KB L (20 kg/44 lb) + 5 Med Ball Cleans

    Total Reps – 225

    Push Press – 125 lb

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