WOD
POWER CLEAN ladder plus
Advance every minute-
8 reps @ (55/75)
7 reps @ (65/95);
6 reps @ (75/105)ve
5 reps. @ 95: 115uÿ
4 reps. 105d135)
2 reps. @(135/185)
1 rep (155/215)
rest 2 mins
DO 1 Round thru then:
2 mins max push ups
2 mins max Burpees
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps