1.) Every 2 minutes for 12 minutes
5 Clean Deadlift (Finish lift in High Hang position)
3 High Hang Power Clean
1 Split Jerk
Note: Add load each round.
1.) FME
25-20-15-10-5
GHD Sit-ups
5-4-3-2-1
Muscle Ups
1-1-1-1-1
Rope Climbs
*2.) 5 Rounds
20’ Handstand Walk
5 Free Standing Handstand Push-ups
Note: 7 minute cap
5 Clean Deadlift (Finish lift in High Hang position)
3 High Hang Power Clean
1 Split Jerk
Note: Add load each round.
1.) FME
25-20-15-10-5
GHD Sit-ups
5-4-3-2-1
Muscle Ups
1-1-1-1-1
Rope Climbs
*2.) 5 Rounds
20’ Handstand Walk
5 Free Standing Handstand Push-ups
Note: 7 minute cap
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Kelsey Waack
Modified Free Wod
20 min: 3 rds + 12 s2o (30 wb @ 12#, 20 s2o @ 15# dB, 10 ring rows, .5 bike)
3
0
Laura VanderKelen
Around 20 minutes rx? Clock was turned off
Deadlift/clean/jerk ^125#; mobility
3
0
Pauly VanderKelen
7:28 with UB movements
C&J complex: 135 WU, 155, 165, 175, 185, 195, 205# / *2.) complete in 9:40 / Snatch doubles @ 115, 135, 155, 175, then 5 reps @ 185# / Shoulders were fatigued from yesterday!
0
0
Shannon VanPay
MU progression and Ab mat SU - time?? Forgot to look
Complex up to 120# Free WOD
5
0