Wednesday, December 14, 2011

FRIDAY's WOD

As usual, we like to get a good one in at the end of the week.  Here it is....


7 min AMRAP
30 push ups
21 OHS (95#)

2 Min rest

8 min AMRAP
15 GHDs
21 Ground 2 Overhead (95#)

2 min rest

9 min AMRAP
10 burpees
21 Hang Pwr Clean (95#)



Record Total rounds/reps of each mini WOAD separately.  Compare w/ your friends.
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2 comments:

  1. TimDecember 14, 2011 at 4:38 PM

    an even 25 minutes of work and I like the order. Doing OHS sqt before GHD looks good. The power cleans at the end will be pure hip explosion since everything else will be totally trashed.

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  2. gsullyDecember 16, 2011 at 7:56 AM

    2 rounds + 15 Push-ups (45 pounds)
    2 rounds + 15 GHD (45 pounds)
    3 rounds + 10 Burpees + 13 Hang power clean (45 pounds)

    Merry Christmas, everyone. It's been great joining you the last couple months. See you in the new year.

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