WOD 07JAN13
Skill- Power clean review then 3 power cleans EMOM for 10 min.
Change weights as needed during the 10 min
11 min AMRAP
9 wallballs 20/14
7 box jumps 24/20
5 power cleans 135/95
Thank you all who showed up and made the 5th mountain a success, those 400m runs will seem like a cake walk now!
13 thoughts on “Well done!”
Skill- 185 (5 sets), 195 (3 sets), 205 (1 set), 215 (2 reps)
WOD- 6 rounds + 4 box jumps rx
Wod: 6 rds plus 4 box rx
7rds RX on saturday.
prob switch it up today:
11min AMRAP:
6 squat cleans (115)
12 pull ups
24 double unders.
(a cf/usaw event triplet from like 2010)
skill – 9 rds @ 185, 1 rd @ 195
wod – 6 rounds rx
Wall balls and box jumps are going to suck after the 5th mountain
^yup!
Guys you should def rest after doing the 5th mtn
Champions rest when needed.
Yea baby! And a good mix of Vitaility and Overdrive that I took yesterday and this morning! Good supplements and nutrition makes such a difference
Skill: 3 minutes @ 100# then last 7 sets @ 105#
Thanks for the push coach Kara 🙂
Wod: 5 rounds +8 wall balls RX
First wod using a 95# clean and a 14# wall ball since I’ve been back. Even though I was really slow, it felt good!
Skill… 155×5, 175×5
WOD 6 rnds+ 3 cleans
Skill 155×3, 175×3, 195×1
WOD- 5rds RX
Nice to see you back on the blog Shawn!