WOD 12 15 12 A. 20 min to establish a 1RM C&J B. In teams of 3: 400m team run 150 KB Swings (53/35) 600m run 120 Wallballs (20/14) 600m run 90 Front Squats (135/95) 600m run 60 Hang Cleans (135/95)
11 08 12
Please introduce yourselves to our newest elements graduates! WOD 11 08 12 A. Front Squat (4@70%, 4@75%, 4@80%, ME@75%) B. DB Press 2×10 (Not AHAP. Work on full lockout/open shoulder) C. 7 Rounds for time: 7 DB Hang Squat Clusters
11 01 12
WOD 11 01 12 A1. Bench Press (5@70%, 5@75%, 5@80%, ME@70%) A2. Skin the cats (4×3) ASAP B. AMRAP 10 min: 1 Rope Climb 8 Front Squats (105/75) 8 T2B 50m Bear Crawl (length of gym x 2) Post loads,