“Faith is taking the first step even when you can’t see the whole staircase.”
― Martin Luther King Jr.
4 RFT
400m
10 deadlifts 225,155
10 swings 70,53
10 burpees
10 toes to bar
Archive for the ‘WODS’ Category
2
Power Snatch + Hang Squat Snatch + Squat Snatch + OHS – work up to a max set.
3 RFT
4 squat snatches 165,115
12 pistols
20 TTB
1mile run
Grace
30 clean an jerk 135,95
Post times for both on comments
20 mins to fined
1 rep back squat
15 min
3 squat cleans OTM(you choose weight it can change as needed)
If you doing the paleo challenge these numbers will go up so get ready!
Deadlifts 4 reps OTM for 7 mins( you choose weight)
21-15-9
OHS 135,95
Buerpees
OTM 5 min clean an jerk 2reps
OTM 5min squat clean 3reps touch an go
3 RFT
12 Thrusters 115,80
6 bar muscle ups
25 mins mobility work coaches choice
20 min AMRAP
7 front squats 155,105
7 push-ups
7 wall walks
Front squats
5,5,3,3,2,2
15 min AMRAP
1 thruster 135,95
1 C2B
2 thrusters
2 C2B
3 thrusters
3 C2B
An so on until 15 min is up post your scores to comments please.
5 rnd for time
400m
30 wallballs 20,16
Mobility WOD coaches choice
Ten mins
Work on snatch balance
WOD 4 rnds for time
200m
5 HSPU
10 power cleans 155,105
10 T2B
