051617

WOD for May 16, 2017

Brickell

Strength
3-2-2-1-1-1
Split jerk
Go up in weight each set
(Work up to moderately heavy weight)
(Do not go for 1 RM)

Sunburned
21-15-9
Kb or DB deadlifts 53/35 (double KB or double DB)
Wall balls 20/14
Pull ups
For time
7 min cap

Rest 3 mins

3 rds
15 burpees over the bar
15 S2O 115/80
For time
7 min cap

Doral

Somi

4min amrap

9 hang power cleans 115/85

12 cal row

15 wall ball shots

2min rest

4min amrap

6 hang power cleans 135/95

9 cal rows

12 wallball shots

2min rest

4min amrap

3 hang power cleans 155/105

6 cal row

9 wall ball shots

 

Post core: 2 rounds

1min 2xkb front rack hold

1min high plank

1min 2xkb oh hold

1min hollow hold

Keys


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