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W.O.D. Monday 10-8-2012

"Strengthen Your Brothers"

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

  1. John says:

    11 rounds 115 lbs

  2. Diane says:

    Already sore but challenging workout. Did 10 complete rounds today. Much improvement on the power cleans and box jumps. Starting month four.

  3. slink says:

    95lbs 10+rounds

  4. tbradley says:

    8 rounds and some change @ 125 lbs.

    • Coach says:

      Made it through Monday with 5 rounds….front squats are beasts but will develop over all core and lower body strength.

  5. Mike Santa Maria says:

    8 rounds @ 135 clean/115 front squat.
    P.R. Box jumps 45 1/2.

  6. BD says:

    12rds

Comments are closed.