- 30 Burpees
Strength:
- 10 Minute EMOM -
- 1 Power Clean
- 1 Power Clean + 1 Front Squat
- 1 Squat Clean
Start light and work up to something that is very heavy for you...approximately 90% of your clean max.
- 1 Power Clean
- 1 Power Clean + 1 Front Squat
- 1 Squat Clean
Start light and work up to something that is very heavy for you...approximately 90% of your clean max.
Conditioning:
AMRAP in 12 Minutes -
- 200m Run
- 3 Wall Ball Shots
- 6 Medball Sit-Ups
- 9 Medball Lunges
- 200m Run
- 3 Wall Ball Shots
- 6 Medball Sit-Ups
- 9 Medball Lunges
Post workout results to comments.
Nice john Margie's only request was not to have to do burpees for her birthday and what do you do???
ReplyDeleteRodney Freeburn
ReplyDeleteWOD 5 rounds w/ 14# ball + 125 meter run
Dawn Freeburn
WOD 6 rounds w/ 8# ball
EMOM:.95# x2, 105# x3, 115# x2, 125# x3
ReplyDeleteWOD: 7 rounds Rx'd
WOD: 7 rounds + 50m Rx'd
Everyone did a really good job today.
Jessica
ReplyDelete4 rounds + WB + sit-ups+ 5 lunges 14# ball
WOD 5 rounds w/ 10#
ReplyDelete#55,65,70
ReplyDelete5 round plus 1/2 run