Penalty Box

  • May 20, 2014
  • By :
Suns Out, Guns Out
Suns Out, Guns Out

Warm-up
600m Run
10 Front squats
8 Hang squat Cleans
6 Power Cleans
4 Push-Jerks
2 Split Jerks
400m Run
Repeat Barbell sequence
-Quad Stretch against the wall
1 Minute each side

Strength
Front Squat
5-5-5-5

Oly
EMOM….Until you can no longer complete in the minute
2 Power Cleans
2 Hang Squat Cleans
2 Jerks

Games- 215,135
Regional- 195,115
Open- 165,105

*there is a 50 burpee penalty if the athlete does not make it through at least 5 rounds.

WOD
3 Rounds
600m Run
75 Double Unders
20 Burpees

6 Comments

  • Andrea

    05/21/2014 @ 3:28 am

    FS: 225
    deadlifted instead of oly
    wod: 13:22

  • Mike Brown

    05/21/2014 @ 1:54 am

    FS: 265
    EMOM: 5 @185 NO burpees : )
    WOD: 19:20

  • Marc Piccuirro

    05/20/2014 @ 11:01 pm

    Front squat 245
    EMOM 7@165
    WOD 16:45

  • Paul

    05/20/2014 @ 8:19 pm

    Front squat : 245
    Emom: failed the jerks at the 3rd minute at 205, need to stick to regional or open weights, 50 burpee penalty
    Wod: 19:02
    Def taking a rest day tomorrow

  • Crowley

    05/20/2014 @ 7:09 pm

    wod: 16:02
    front squat: 225
    snatch balance: up to 185×2

  • biscoe

    05/20/2014 @ 5:15 pm

    front squat: up to 285
    oly: up to 225
    wod: 18:52

Comments are closed.

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