Bye Guys!!
Skill: Squat Cleans 3 – 3 – 3 – 3
– increase weight each set
WOD: 5 rounds:
- 15 medball sit ups (20/14)
- 10 medball push ups (5/arm)
- 5 squat cleans (135/95)
– Post loads and times to comments –
CONTACT INFORMATION
- 1815 North Peterson St, Nederland, TX 77627
- (409) 527-9797
- cfmidcounty@gmail.com
Contact us
PARTNERS AND FRIENDS
PROUDLY BUILT BY
13 thoughts on “Rack city, rack rack city”
Looks like a fun wod. Gotta love them Med ball pushups.
This does look fun but sadly taking tomorrow off
It’s Burt’s wod. I just posted it
So the medball push ups are one-armed?
STEVE NASH
http://stacktv.stack.com/Basketball/Steve-Nash-Workout/Steve-Nash-Alternating-Med-Ball-PushUp.html
yeah except you need to go lower than steve nash is in that video, hand release isnt required (i know somebody is going to ask)
I didn’t post yesterday so…
freaking hard and great WOD! My partner was Casey, 222 80#
I am so so so sad to see Brian and Sabrina go but I’m also very happy for them blah blah blah! They have helped me so much and I hate to lose them as coaches…so I guess I’ll be commuting back and forth to Georgia! We love y’all and it won’t be the same without you two around!!!!
Skill: 4×3 OHS- 75,80,85,90
Wod: 14:12- sub 65# OHS for cleans, 10# med ball
That was fun!
115-125-135-145
WOD- 11:52 (95#)
I’ve got skinny legs, it sucks
Skill 145, 165, 185, 195 twice. (My previous front squat PR was 165)
WOD. 11:26 rx (145# cleans)
Great wod Burt!
8:12 subbed 185# power cleans for the squat cleans
15:45 @ 95# squat cleans and Knee PUs
Alan can I sub box jumps for big boy weight?
Skill… 95, 115, 135, 175
WOD. 9:31 rx