W.O.D. Monday 10-8-2012
Let’s start another 3 week wave with pulling at the base. So our pulling is:
SWOD: Power Cleans 5 x 5 at 70% of max
WOD:
The Master Chief
Complete as many rounds as possible in 3 minutes:
3 Power Clean – 155 lbs / 75 lbs
6 Front Squats – 155 lbs / 75 lbs
9 Deloaded Push Ups
Rest for 1 minute between the 3 minute rounds. Repeat for a total of 5 cycles.
Comments: 7
11 rounds 115 lbs
Already sore but challenging workout. Did 10 complete rounds today. Much improvement on the power cleans and box jumps. Starting month four.
95lbs 10+rounds
8 rounds and some change @ 125 lbs.
Made it through Monday with 5 rounds….front squats are beasts but will develop over all core and lower body strength.
8 rounds @ 135 clean/115 front squat.
P.R. Box jumps 45 1/2.
12rds
Comments are closed.