WOD & Comments
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Here's your chance to rant, rave, or just let it all out.
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On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Wednesday
max rounds in 20 minutes of:
medicine ball squat clean & wall ball 10' target, 20 reps
20" box jump, 20 reps
Squat clean the med ball from the floor and go right into the wall ball, touch the floor with the med ball and repeat.
Post results to comments
7 comments:
since it took a while for the w.o.d. i went with my own.
as rx'd
400m run
30 wall ball(20#)
30 box jump
3 rounds for time.
time: 16:25
Sorry Brandon that was my bad...havn't fallen in to routine completely yet. You guys should make up a punishment workout for me.
100 double unders
50 hspu
25 pull-ups
3 rounds for time. how's that? hard enough?
Give me another option other than hspu and you got it. 150 in workout would take all day there killer.
Hang Power Clean 3-3-3-3-3
135,155,175,185,195
Bench Press 5,5,5,5,5
185,185,190,195,195
As rx'd
3 Rounds
21 KB Swings 55lb
21 Knees to elbows
21 Double unders
8:10
Hey fellas! nice bench...I wish I could hang out a fully equiped gym ALL day...wait that wish will come true in a few weeks.
yeah today was rough, I couldn't even get to my own workout...that stinks. I'll have to double up over the next few days to catch up.
ok so here's how it went down...
10# med ball
squat clean/wall ball, 20 reps
20" box jumps, 20 reps
7 rounds + 20 SCWB + 14 box jumps in 20 minutes...still sluggish form the weekend
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