Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5×2 Hang power snatch (strong double)
5×2 Hang power clean (strong double) +1 Push jerk

WOD:
For time, reps 21-15-9 of:

Overhead squat (95 lb./65 lb.)
Toes to bar

Post loads and time to comments.

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LEANFIT:
As many rounds as possible in 10 minutes of:

5 Clean & Jerks (95 lb./55 lb.)
5 Burpees
10 Kettlebell swings (35 lb./18 lb.)

then row 3,000m (after every 1,000m do 20 jumping jacks)

Post completed rounds and time/splits to comments.

_____________

DE:
As many rounds as possible in 15 minutes of:

5 Clean & Jerks (95 lb./55 lb.)
5 Burpees
10 Kettlebell swings (35 lb./18 lb.)

then row 2,000m (after every 1,000m, do 50 jumping jacks)

6x400m Run with 1 minute rest between runs

Post completed rounds and time/splits to comments.

Media:
Friday WOD, June 19, 2015

3 thoughts on “Friday WOD, June 19, 2015

  • June 19, 2015 at 5:21 am
    Permalink

    HPS: 155#
    HPC: 205#
    WOD: 6:10rx

  • June 19, 2015 at 7:39 am
    Permalink

    HPS: 115#

    HPC: 155#

    WOD: 4:47 RX

  • June 22, 2015 at 3:38 am
    Permalink

    Hang Power Snatch: 145
    Hang Power clean: 185
    Wod: 5:27 RX

Comments are closed.