120714

7:15am Running Wod
Running Wod: 32 min AMRAP

• Run 3.2km for time

then, in remaining time;

• 15 Back Extensions, 10 Sit Ups, 50m Run

Results (click here)

 

8:30am Oly Wod

 Skills: Clean & Split Jerk

Strength:  1 Clean + 1 Hang-Clean + 1 Split+Jerk

• 3 x 2 @ 60% (of 1RM C&J)
• 3 x 2 @ 65%
• 3 x 2 @ 70%

Partner Wod: 16min AMRAP (15 box jumps after each round)

• 20 Cleans @ 20kg
• 30 Cleans @ 25kg
• 40 Cleans @ 30kg
• 50 Cleans @ 35kg
• 60 Cleans @ 40kg
• 70 Cleans @ 45kg

etc

Results (click here)