ROMWOD
WOD
AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Calorie Row
Max Power Snatches 75#/55#
AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Row
Max Power Snatches 95#/65#
AMRAP 4:00:
400 Meter Run
15/10 Calorie Row
Max Power Snatches 115#/80#
Great Labor Day turnout
WOD
In Teams of 3 (1 Athlete Working at a time):
A: in 7:00 complete:
50 Back Squats 135#/95#
50 Back Squats 155#/135#
AMRAP Back Squats 185#/155# in remaing time. No rack
Rest 3:00
B. In 7:00 complete:
50 Power Cleans 115#/80#
50 Power Cleans 135#/95#
AMRAP Power Cleans 155#/105# in remaining time.
Rest 3:00
C. In 7:00 complete:
50 Deadlifts 185#/135#
50 Deadlifts 225#/155#
AMRAP Deadlifts 275#/185# in remaing time.
Score Total Reps.
Strength
Clean and Jerk
Build to Heavy Single
Front Squat
5x4 at 75%
WOD
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches 135#/95#
Maggie Wadowska
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
WTF????
