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Thursday 09/11/2014

10
Sep

Thursday 09/11/2014

After WOD walk in the rain.

After WOD walk in the rain.

Fitness:

A.) EMOM – 7 min.

2 Clean and Press each arm or DB KB

B.) Every 3 Min for 5 rounds

150m Row

30 Mtn Climbers

6 Heavy Russian KB swing

Performance:

A.) EMOM – 7 min.

DL + Clean and Jerk

– add weight at own discretion

B.) Every 3 Min for 5 rounds

150m Row

30 Mtn Climbers

6 Hang Power Clean (155/105)

Competitor:

A.) EMOM – 7 min.

DL + Clean + 2 jerks

– add weight each set if possible –

B.) Every 3 Min for 5 rounds

150m Row

30 Mtn Climbers

6 Hang Power Clean (205/135)

C.) 3×10 deficit Deadlifts (stand on plate)

 

2 Responses

  1. Jen

    A.) EMOM – 7 min: 2 Clean and Press each arm with blue KB on L and orange and blue on the R.

    B.) Every 3 Min for 5 rounds

    150m Row

    30 Mtn Climbers

    6 Heavy Russian KB swing at 70#

  2. Paul Bye

    Performance
    A. 125 x 7 rounds
    B. Completed @125# cleans – I don’t know what my exact times were, but the first round was a lot faster, maybe 1:30, the rest were closer to 2 minutes. Last round of cleans was singles.