Tag : thrusters

Thursday’s WOD – 12.24.15

WOD

“12 Days of Christmas 2”

For Time

1 Man Maker (50/35)
2 HRPU
3 Power Cleans (95/65)
4 Box Jumps (24/20)
5 Pullups
6 Thrusters (95/65)
7 KBS (53/35)
8 Alternating DB/KB Snatch (50/35)
9 T2B
10 Front Rack Lunges (95/65)
11 Lateral burpees over bar
12 Shoulder to Overhead (95/65)

Follow rep scheme like the song…
1 Man Maker
2 HRPU + 1 MM
3 Power Snatches + 2 HSPU + 1 MM
4 Box Jumps + 3 Power Snatches + 2 HSPU + 1MM
…etc.

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Saturday’s WOD – 10.24.15

WOD – Lurong Championship Re-Test

2 rounds

1 min deadlifts
1 min rest
1 min box jump overs
1 min rest
1 min hang power cleans
1 min rest
1 min muscle-ups (scale: straight leg or bent knee box dips)
1 min rest
1 min thrusters
1 min rest
1 min row for calories
1 min rest

Load Details

Level 1: men @ 155 lbs and 30″; women @ 100 lbs and 24″
Level 2: men @ 115 lbs and 24″;women @ 75 lbs and 20″
Level 3: men @ 75 lbs and 20″; women @ 55 lbs and 12″

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