091214

Establish 1 rep max Push Press

SKILL

EMOM 16

Even: 2 legless rope climbs

Odd: 8/6 weighted pistols 53/35#

WOD:

Power cleans  10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

50′ backward sled drag between rounds (Each drag should take approximately 20 – 30 seconds.  Adjust weight accordingly.)

Men’s power clean weights 155, 185, 205, or 225 pounds

Women’s power clean weights 75, 95, 115, or 135 pounds

091214

Deadlift 3×2@85%

Bent Over Row 5×8 AHAP

Gymnastic Development
Tabata HSPU

 

WOD:

Power cleans  10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 (weight is Male no more than 225, female no more than 135)

20 sec ME box jumps between rounds (score is time and total number of box jumps)