WOD 10 01 12 A1. 6×1 (1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat) AHAP A2. 6×1 (1 Push Jerk + 1 Split Jerk) AHAP B. 3 rounds for time: Sprint 150m 10 u/b Hang Squat
09 29 12
Clinic on Sunday! WOD 09 29 12 A1. Weighted Chinup 5×5 Rest 1 min A2. Weighted Dip 5×5 B. “Nasty Girls” For time: 3 Rounds: 50 squats 7 Muscle-ups 10 Hang Power Cleans (135/95) Rest exactly 2 min D. AMRAP
09 24 12
WOD 09 24 12 A. 30 minutes to establish both a 1RM Hang Power Clean 1RM Full Clean B. For time: 50 Double Unders 20-15-10 Power Clean (135/95) Abmat situps (Adv: GHD) 50 Double Unders C. ME Strict T2B Post loads