Pearl Harbor after the tourists have gone:

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 sets @ 70-75%: Snatch deadlift, pause above knee, then continue up to snatch pull + full snatch

WOD:
14 minute time cap:

60 cal Row
50 Toes to bar
40 Wall balls
30 Power cleans (135 lb./95 lb.)
20 Muscle-ups

Post loads and time to comments.

_____________

LEANFIT:
For time:

70 Push-ups
60 cal Row
50 Weighted sit ups (20 lb./12 lb.)
40 Wall balls
30 Power cleans (95 lb./65 lb.)
20 Pull-ups
800m Run

Post time to comments.

_____________

DE:
For time:

70 Push-ups
60 cal Row
50 Weighted sit ups (20 lb./12 lb.)
40 Wall balls
30 Power cleans (95 lb./65 lb.)
20 Pull-ups
1 mile Run

Post time to comments.

Media:
Monday WOD, December 7, 2015

4 thoughts on “Monday WOD, December 7, 2015

  • December 7, 2015 at 8:34 am
    Permalink

    Strength: 135#

    WOD: 185 reps RX (made it to the MU and completed 5)

  • December 7, 2015 at 9:03 am
    Permalink

    SC: 155

    WOD: 172 reps rx

    Last time was 188 reps (8 muscle ups), I blame the cold and being sick!

  • December 7, 2015 at 1:09 pm
    Permalink

    Strength: 155# snatch complex

    WOD: 187 reps RX (7 ring muscle ups)

    I wanted to finish that so bad

  • December 7, 2015 at 6:50 pm
    Permalink

    Strength #165

    WOD: 187 reps

Comments are closed.