EMOM 18:
Min: 1 3 Shoulder-to-overheads (unbroken)
Min: 2 15 GHD sit-ups
Min: 3 15/12 Cals on any machine
– Score is the heaviest set of 3 shoulder-to-overheads.
*Athletes choice on order of movements.
EMOM 18:
Min: 1 3 Shoulder-to-overheads (unbroken)
Min: 2 15 GHD sit-ups
Min: 3 15/12 Cals on any machine
– Score is the heaviest set of 3 shoulder-to-overheads.
*Athletes choice on order of movements.
85-105-115-125
Bike. 105-115-125-130-135-155(2/3)
E2MOM: 4 sets of: 3 S2O from the rack
3@135
3@165
3@185
3@205
Wod Rx’d: in order as written w/ ski
S2O: 215(f)/185/4@165
E2MOM PJ or SJ from the rack
105/115/120/125
WOD rx’d w/ row
105# (4 rds) 115#, 125#
Push press -115,115,125,135
WOD
3 push press (135,145,165,165,165,165)
12 GHD
15 cal ski
Strength
135,165,185,205
Wod RX
Row, 205#
Wod.
DB PJ / 10 Ghds / 12 cal ski
55-65-65-65-65-65
Strength
185-205-225-245
WOD:
265 2/3-265 2/3-185-205-225-245#
Ski 10 cals
WOD modified
S2O 65-65-75-75-85-95
8 cal row
15 unanchored sit-ups
E2MOM: 4 sets of: 3 S2O from the rack
3@135
3@155
3@185
3@205
Wod w/ ski and 10 GHD
205# top set
Built up to starting load
Split Jerk
3@135#
3@185#
3@205#
3@205#
E2MOM
WOD
As Rx’d
3 Split Jerk@205-215-225-235-245-265#
GHD (15 unbroken around 30 seconds)
Ski (15 cals right around 45 seconds)
Felt good coming home to CFJ today.
Strength- up to 195 PJ
WOD- Up to 175 PJ (12 cals on bike, 15 GHD each round)
Strength up to 175#
WOD:
Push jerk: 135-145-155-165-175-185
15 ab mat sit ups
15 cal row
Push jerk
3@205
3@205
3@225
3@225
E2MOM
WOD
As Rx’d
3 push Jerk@245-255-205-185-185-185
GHD unbroken through 2 then 10/5
Row