Main Site WOD
3 Rounds:
15 HPC (135/95)
15 Burpees
Spealler: 2:48
Khalipa: 3:19
Oldroyd: 3:53
Bergeron: 4:23
Strength Class
A. Deads 4x3-6 Reps (6 minutes rest)
B. Technique Supinated C2B Pullups 3 sets AMRAP -2 reps @51x2 tempo rest 4 minutes (the goal here is to work on recruitment patterns keep your shoulders down and pin your chest to the bar at the top for two seconds do not work to failure!)
Strength WOD
6 Rounds:
Row 250M
6 Right Arm KB Snatch (2 Pood/20kg)
6 Left Arm KB Snatch
10 Burpees
Skills Class
Sumo Deadlift
SDLHP
Clean & Jerk
Tabata Squats - rest at bottom
3 comments:
Damn
this is what the scoreboard will look like after I do it
Laurie 9:40
Only 3xs slower :)
We need to get some results up here!
Of course you want the results McCormack you bastard. Just got the computer fixed today so that it can recognize the camera. I did save a picture of your precious scoreboard.
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