Archives September 2017

21
Sep

WOD 9.21.2017

21 15 Min to establish a heavy Hang Power Clean for the day AMRAP 12 Ascending Ladder 2,4,6… KB Chain (1 swing, 1 snatch 1 c&j) *50′ bear crawl after each round of chains** Cash out: 5×5 single arm KB floor press/side This but single arm https://www.youtube.com/watch?v=i_URJN83nys

21
Sep

WOD 9.20.2017

  20 15 min to find 1RM Thruster 21-18-15-12-9-6-3 Power Cleans 135#/95# Front rack forward lunges Cash Out: 4×20 Plate behind head sit ups x10 GHD sit ups