warm up
500m row
pvc x 10:
- pass thrus
- deadlift
- hang squat clean
- front squat
- push jerk
2rnds of:
- push ups x 10
- box jumps x 10
workout
3rnds for time:
bodyweight deadlift x 10
bodyweight hang squat cleans x 8
bodyweight front squats x 6
bodyweight push press/jerk (anyway overhead) x 4
burpees x 10
scale as necessary. post time for score.
500m row
pvc x 10:
- pass thrus
- deadlift
- hang squat clean
- front squat
- push jerk
2rnds of:
- push ups x 10
- box jumps x 10
workout
3rnds for time:
bodyweight deadlift x 10
bodyweight hang squat cleans x 8
bodyweight front squats x 6
bodyweight push press/jerk (anyway overhead) x 4
burpees x 10
scale as necessary. post time for score.
tracie. 138. mod. 18:08
ReplyDeletesteve c. 199. mod. 13:23
junior. 179. mod. 18:02
harry e. 243. mod. 14:00
one-2. 180. mod. 17:45
kyle r. 185. mod. 13:10
dr j. 180. rx. 13:15
kyle k. 174. rx. 15:13
turbo j. 158. rx. 11:29
caleb. 155. rx. 12:54
jv. 115. rx. 9:53
that's just nasty. love it!
ReplyDeleterob.203.mod.16:55 Shoulder feels good. Trying to get my strength up. dl, hs and fs were easy enough. Had to go down on the push jerks though. Is it smart to go heavy once a week with the jerk/ohs while doing the wod's?
ReplyDeleteaaron.220.mod. 22:15
ReplyDelete