Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb./155 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target/ 14-lb ball to 9-ft.
55-calorie row
55 handstand push-ups
Friday Mar 17th, 2017
March 17, 2017 / By j0ssy
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Thursday Mar 16th, 2017
March 16, 2017 / By j0ssy
Deadlift
10-8-5-5
Find a working weight for the WOD
EMOM for 24:00-
A) 5 Deadlifts
B) 2 Rope climbs
C) 25/20 cal. Airdyne
D) 15-20 GHD Sit-ups or V-ups
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Wednesday Mar 15th, 2017
March 15, 2017 / By j0ssy
10 min EMOM
-Odd minute: 5 clean lift off at 80% clean with 2 second pause at launch position (top of knee cap) per rep
-Even minute: 1 clean and jerk at 60% 1 RM
WOD
Complete as many reps as possible in 8 minutes of:
-3 handstand push-ups
-3 cleans (185/125)
-6 handstand push-ups
-3 cleans
-9 handstand push-ups
-3 cleans
-12 handstand push-ups
-6 cleans
-15 handstand push-ups
-6 cleans
-18 handstand push-ups
-6 cleans
-21 handstand push-ups
-9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
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Tuesday Mar 14th, 2017
March 14, 2017 / By j0ssy
5 rounds of:
-5 minutes of rowing
-5 minutes of rest
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Monday Mar 13th, 2017
March 13, 2017 / By j0ssy
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
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