WOD – 12-6-13 Friday

December 5, 2013 jkwuest 2 comments

Skill: 10 min pistol practice

WOD

4 Rounds
1 Rope Climb
3 Shoulder to Overhead 135/95# (Adv. 155/115#)
6  Alt Pistols *each leg* (Adv. 3 each leg 53/35# KB)
9 HSPU (Adv. Deficit)
100m Run

*Sub 36 Air squats for pistols*

 

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2 Comments on “WOD – 12-6-13 Friday

  1. HS W5/S2

    BS
    1×6 @170
    1×6 @185
    2×6 @210

    FS
    1×5 @140
    1×5 @155
    2×5 @165

    WOD – 11:32 ADV

    2012 Games Chipper
    10 Overhead Squats 155#
    10 Box Jump Overs
    10 Axel Thrusters 135#
    10 Power Cleans 205#
    10 Toes 2 Bar
    10 Burpee Muscle Ups
    *Once BMU is completed go back up the ladder*

    – 18:43 @ 135/135/180

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