Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
Week 3 of 8
In 15 minutes
Deadlifts (unbroken) 2 x 5 @ same bar weight (write the weight used down)*
*Add 5-10 pounds to the bar from last week
Warm-up the deadlift accordingly before beginning
Regular WOD
15 minute AMRAP
a) Kettlebell Swings (50#/35#) – 9
b) High-Hang Power Cleans (115#/75#) – 6
c) Strict Pull-ups – 3
WODKILLERS
15 minute AMRAP
a) Kettlebell Swings (70#/45#) – 9
b) High-Hang Power Cleans (135#/95#) – 6
c) Strict Chest-to-Bars – 3
If desired, post scores to comments!
Regular WOD: 10 rounds plus 5 swings
Heavy 305
8rds rxd
heavy 315#
wod-9rds rxd
Heavy: 180# (2×5)
Heavy 330#
9.3 Rnds as Rx’d
Dont know how many rounds. Convulsing/kipping pull ups for 2nd round. Hang on the bar pullups for remaining rounds
Heavy 280#
Wod Killers – 6 RDS.
Heavy 215#. WOD 6 rds + 9kb and 3 pull-ups on red band. Somehow skipped the 6 cleans in between. Not enough oxygen left going to the brain at the end I guess.
Heavy #355
12 Rounds (Regular WOD)
Heavy: 235# (for second week – better form today!)
WODKILLERS: 6 rounds + 5 kb swings
(WK) 7 rounds
Heavy 160# deadlifts
Wod-7rds (low hang power clean, mini kip on pull ups)