ROMWOD
then
WOD
Ascending Ladder for 7 Minutes For Total Reps:
3 Thrusters 95#/65#
3 Barbell-Facing Burpees
6 Thrusters 95#/65#
6 Barbell-Facing Burpees
9 Thrusters 95#/65#
9 Barbell-Facing Burpees
go up by 3 reps each round
Strength
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch
Drop between repetitions. Building in weight.
Strength
Front Squat
2x2 at 80%
2x2 at 85%
2x2 at 90%
WOD
"Rosa"
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead 135#/95#
49 Deadlifts 135#/95#
MY MOTHER ROSA MARIA OLALDE - 11/02/1949 - 12/03/2012
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
WOD
Teams of 3
AMRAP 7:
50 Back Squats 135#/95#
50 Back Squats 185#/135#
AMRAP Back Squats 225#/155#
Rest 3:00
AMRAP 7:
50 Bench Press 135#/95#
50 Bench Press 155#/105#
AMRAP Bench Press 185#/115#
rest 3:00
AMRAP 7:
50 Hang Power Cleans 115#/80#
50 Hang Power Cleans 135#/95#
AMRAP Hang Power Cleans 155#/105#
