warm up
3 rounds of:
jumping pull ups x 5
tricep push ups x 10
air squat jumps x 15
pvc burgener x 5
pvc press progression x 5
workout
400m run
5 rounds of 'Cindy'
400m run
5 rounds of:
45# hang squat clean x 5
45# push jerk x 10
400m run
5 rounds of:
45# hang power snatch x 5
45# ohs x 10
400m run
5 rounds of 'Cindy'
one time through from top to bottom; rest when you're done
scale rounds/load as necessary
post total time for score
3 rounds of:
jumping pull ups x 5
tricep push ups x 10
air squat jumps x 15
pvc burgener x 5
pvc press progression x 5
workout
400m run
5 rounds of 'Cindy'
400m run
5 rounds of:
45# hang squat clean x 5
45# push jerk x 10
400m run
5 rounds of:
45# hang power snatch x 5
45# ohs x 10
400m run
5 rounds of 'Cindy'
one time through from top to bottom; rest when you're done
scale rounds/load as necessary
post total time for score
2 comments:
From Friday Raymonds going to Florida wod:
part1:5:27,
part2(angie) 3:42,
part3 (2min. kettlebell swings(susi 16kg, Ray 24kg, ralph 24kg, rob 32kg) together 202 reps.
Todays wod (sat.)
axel.31:01 mod Jumping pull ups
stefan.36:29 rx'd
ralph.26:47 rx'd
simon.38:13 rx'd
rob. 23:50 rx'd 140# Thruster's from yesterday and this today finished me off....
justin. mod. 20:45
tommy. mod. 24:45
turbo j. rx. 21:32
steve c. rx. 24:04
aaron h. rx. 27:57
ryan. rx. 37:57
todd. rx. 37:16
lisa. mod. 24:04
jason (cf hardcore). rx. 27:32
caleb. rx. 25:04
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