Straight Sets Son!

  • January 10, 2014
  • By :
Petra in the Xmas Spirit
Petra in the Xmas Spirit

Warm-up
10 Burpees
10 Inchworms
Quad stretch 1 minute each side following the row

Conditioning
Row 2000m at 80%

Strength
Front Squat
3-3-3-3 Straight Sets

WOD (10 minute cap)
12-9-6-9-12
Toes to bar
Clean and Jerks (135,95)

Ca$hout
20 GHD Sit-ups
Followed immediately by a max effort L-sit hold
Rest 1 minute
3 Rounds

5 Comments

  • Joey

    01/11/2014 @ 2:27 am

    2k row(subbed 100 SDHP @95lbs) 6:36
    FS: 255,285,305,325
    WOD: 9:27

  • Mike Brown

    01/11/2014 @ 1:44 am

    Row: 7:32
    FS: 265 straight
    WOD: 8:24

  • Andrea

    01/11/2014 @ 12:45 am

    Row: 7:42
    Front squats: 205, 215, 215, 220
    Wod: 6:42

  • Bish

    01/11/2014 @ 12:14 am

    Row: 7:21
    FS: 265-275-275-285
    WOD: 6:48

  • Jules

    01/10/2014 @ 7:37 pm

    Row 9:18. Ugh.
    Front squat 140×3 145×1
    WOD 9:00
    L sits :30? :45 :38

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