WODs
Leaderboards
Trey Carico
Will Ensign
Jim Levine
Will Kelley
Dave Porfiri
Tom Rowland
3 Position Snatch 1-1-1-1-1-1-1
3 Position Snatch 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Tempo High Bar Back Squat 3-3-3-3-3
5X3 Tempo High-Bar Back Squats @ 70% – rest 75 sec. Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Josh
For time: 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9 Overhead Squats, 95/65 lbs 18 Pull-ups
Gym Activity
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Finished 5k in 25:56Run, 5 km 1 Fran -
Starting to get my pullups back!!!Run, 5 km 1 Fran
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5K Split 27:034989 m Runs 21 Thrusters 95 lbs 21 Pull-ups 15 Thrusters 95 lbs 15 Pull-ups 9 Thrusters 95 lbs 9 Pull-ups
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tough stuffRun, 1 mi 2 Rope Climbs 100 Push-ups 2 Rope Climbs 75 Kettlebell Swings, 55 lbs 2 Rope Climbs 50 Sit-up (standard)s 2 Rope Climbs 25 Ring Dips 2 Rope Climbs
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Sets 5 Power Cleans, 65% 1RM | 135 lbs 5 Power Cleans, 70% 1RM | 155 lbs 5 Power Cleans, 75% 1RM | 165 lbs 5 Power Cleans, 80% 1RM | 175 lbs 5 Power Cleans, 85% 1RM | 185 lbs
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3 rounds of: Row, 250 m 5 Deadlifts, 75 lbs 5 Hang Power Cleans, 75 lbs 5 Front Squats, 75 lbs
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5 rounds of: Run, 400 m 30 Sit Up (Ghd)s 15 Deadlifts, 185 lbs
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5 rounds of: Run, 400 m 30 Sit Up (Ghd)s 15 Deadlifts, 250 lbs
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Did this at home no rope to climb. Did 7 strict pull ups in place of each rope climb and 30 lb kettle bell swing.Run, 1 mi 2 Rope Climbs 100 Push-ups 2 Rope Climbs 75 Kettlebell Swings, 55 lbs 2 Rope Climbs 50 Sit-up (standard)s 2 Rope Climbs 25 Ring Dips 2 Rope Climbs
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Did 225 dead lifts on first round and 205 all remaining rounds.5 rounds of: Run, 400 m 30 Sit Up (Ghd)s 15 Deadlifts, 205 lbs
