STRENGTH
10 Minutes to work up to a heavy single in the following complex:
Clean + Clean and Jerk + Thruster
Notes: Each movement starts from the floor (can drop bar if necessary)
WOD
Level 1
3 Rounds of:
- Run x 100m (to street and back)
- Db Clean and Push Press x 10
- Ring Row x 10
Level 2
3 Rounds of:
- Sprint x 100m (to street and back)
- Ground to Overhead (135/95) x 10
- Chest to Bar Pull-up x 10
ANNOUNCEMENTS
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Workout in the Park! August 17
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Complex: 70#
WOD: 8:58 (rd1 55#, rd2&3 45#, rr’s)
Complex:95#
WOD: 8:35 (rd 1 75#, rd 2&3 65#, rr)
Complex: 165
WOD: 8:45
complex: 95#
wod: 10:21 rx weight, pull-ups
Complex: 145
WOD: 8:40 @ 115
165
complex: 85#
wod: 9:46 @ 65#
175#
7:32 rx
complex- 85#
wod- 10+ min. @ 75#, otherwise rx
Complex: 170#
WOD: 8:53 rx (pull ups might not all have been fully chest to bar…)