Friday
/Strength
Front Squat 3x3 same weight across
WOD
5 Rounds For Time:
10 Chest To Bar Pull Ups
10 Power Cleans, 135#/95#
10 Front Sqauts, 135#/95#
10 Jerks, 135#/95#
eric ocampo
Strength
Front Squat 3x3 same weight across
WOD
5 Rounds For Time:
10 Chest To Bar Pull Ups
10 Power Cleans, 135#/95#
10 Front Sqauts, 135#/95#
10 Jerks, 135#/95#
eric ocampo
WOD
In Teams of 3 (1 Athlete Working at a time):
A: in 7:00 complete:
50 Back Squats 135#/95#
50 Back Squats 155#/135#
AMRAP Back Squats 185#/155# in remaing time. No rack
Rest 3:00
B. In 7:00 complete:
50 Power Cleans 115#/80#
50 Power Cleans 135#/95#
AMRAP Power Cleans 155#/105# in remaining time.
Rest 3:00
C. In 7:00 complete:
50 Deadlifts 185#/135#
50 Deadlifts 225#/155#
AMRAP Deadlifts 275#/185# in remaing time.
Score Total Reps.
WOD
5 rounds of:
AMRAP 2: 18/10 Calorie Row + Max reps of Power Cleans at 185#/135#
2 minute rest between rounds.
Then
ROMWOD
EMILY MORAN
WOD
3 Rounds:
21 Calorie Row
15 Power Cleans 155#/105#
9 Box Jumps 30"/24"
Then
ROMWOD
ZACK CISZEK