Three rounds for time 15-12-9 Med Ball Deadlift 20lb. Med Ball Push-press 20lb. Ring Pull-ups
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Seven rounds for time of: 15 foot Rope climb, 1 ascent 10 Wallball shots, 20 pound ball 15 Kettlebell swings, 1.5 poods 20 Double-unders
21-15-9 reps for time of: 115 pound Power clean 115 pound Thruster
Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges 20 Double-unders 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds
Make Up Day/ Rest Day Diane 3 Rounds for time 21-15-9 Deadlift –225lbs. Rx Hand Stand Push ups This is interesting if you are an American that has, wants, has in your family, knows of , has ever meet, or even cares at all about a KID. Video from MobilityWOD.com
WOD Front squat 3-3-3-3-3 reps MOB WOD SHOULDERS Internal rotation and function Post comments. “Truth is the secret of eloquence and virtue, the basis of moral authority; it is the highest summit of art and of life.” – Henri Frederic Amiel Posted by CFE Trainer1
TEST WOD “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps
WARM UP/ Focus work 10 reps of Hand Stand work // feet on box – [times per round] 2,4,6,8,10,12,14,16,18,20sec. Primal Squat [5 min. (Hold)] The Worm (5 X) WOD 8 rounds of: Run 400 meters 45 lb. Thruster, 15 reps Rest 60 seconds Cool down/ Mobility Do the needful
