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Hump Day Wod:
10 min warm-up (Dynamic)
Skill Work on Clean & Jerk With Coach
7 Rounds of:
4 Deadlifts (185/125)
3 Power Cleans
2 Squat Cleans
1 Squat Clean and Jerk
Scale:
(135/95) or (75/45)
Strength
6 sets of 3 weighted Pull-ups
Post max weight
WOD
Tabata
8 sets of 20 seconds on 10 seconds off of…
Kettle bell swings (#70/#52)
Squats
Sit-ups
Plate Pushes
Post total number of reps/yards for each exercise.
CONGRATULATIONS TO SUZANNE DENNISON AND PROJEST PAT FOR WINNING THE TRANSFORMATION CHALLENGE!!! TO SEE THEIR AMAZING RESULTS GO TO THE CROSSFIT SPOKANE VALLEY FACEBOOK PAGE!
Workout of the Day
400m run
Unbroken pull-ups
Unbroken Push-ups
Unbroken Squats
Rest 2 minutes
Repeat 5 sets…
Explanation:
Each person picks a number to shoot for each round for pull-ups, push-ups, and squats…example: 15 pull-ups-15 push-ups-35 squats…If you don’t get them unbroken, then you start back at 1 for that exercise, so make sure you don’t shoot too high, and give yourself enough time between exercises to get them unbroken. The goal is to match your time each set. No scores on the board, unless you want to write down the slowest round.
