11 14 12

WOD 11 14 12 A. 25 min to establish a 1RM Hang Clean.  Elbows.  ELBOWS.  ELBOWS. B. 1 set of max rep Chinups (Adv: Pullups) C. 3 Rounds 25 Wallballs (20, 10’/14, 10′) 20 GHD Situps 55 Double Unders (Adv:

11 05 12

Check this out!   WOD 11 05 12 Today’s Strength portion is timed. A1. 20 seconds AMRAP Deadlift (T&G) x3.  Load is up to you, but you must achieve 12 or more reps. Start this at 0:00, 5:00, 10:00 A2.

10 25 12

WOD 10 25 12 A1. Front Squat (5@70%, 5@75%, 5@80%) A2. Reverse Hypers 3×8 AHAP B. For time: 21-15-9 of Hang Power Snatch (75/45) Wallballs (20/14)* T2B C. Prone Cobra 3 x 45 sec *alternate between 9′ and 10′ targets