Friday July 28, 2017

 

SWOD: front squat

EMOM for 8 min.

1-3 3@60%

4-6 3@70%

7-9@75%

WOD: “Randy”

5 min. break

“Annie”

Accesory:

3X10 barbell bent over row

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Thursday June 29, 2017

WOD: Teams of 3
200m run
21 deadlifs 225,/135
200m run
15 deadlifts
200m run
9 deadlifts
(2 min break)
100 du
21 clean 185/125
100 du
15 clean
100 du
9 clean
(2 min. break)
21 burpees
21 thruster 135/95
15 burpees 
15 thursters 
9 burpees
9 thrusters
Only one athlete working. 
Barbell on deadlift hold while running, du, or burpees. 
Team can split work any way.