Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups
10 Single leg walking Good Mornings

Strength:
20 minutes of work:
Even minutes, do 3 Power Cleans @ 75-80% 1RM
Odd minutes, do 5 Handstand Push-ups

WOD:
15 x 40 yard Sprints

Post loads and splits to comments.

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I cheated with an antelope: a tale of Paleo infidelity, Paleocupboard

Paleo Watermelon cake, Paleocupboard

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Dan Bailey’s first “Jackie”

Post thoughts to comments.

Media:
Monday WOD, April 22, 2013

5 thoughts on “Monday WOD, April 22, 2013

  • April 22, 2013 at 3:50 pm
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    Loved this WOD. Did sprints with 7 am class, thanks Sam for pushing me.
    Then did sprints with Ross and Hazel. Good job everyone!

  • April 22, 2013 at 4:40 pm
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    This was fun. Loved the heavy cleans with a bit of rest.
    150#, kipping hspu.
    Did tabata airdyne instead of sprints. OMGosh! Brutal.

  • April 22, 2013 at 7:03 pm
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    135# squat cleans 3 rounds and then 145# squat cleans 7 rounds.
    1 mat HSPU
    15 sprints.

  • April 22, 2013 at 9:30 pm
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    155 really liked this WOD!!!

  • April 23, 2013 at 12:56 pm
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    Whoops. Did 145 then 155. Short changed myself.

Comments are closed.