Wednesday, March 11, 2015

Posted: March 11, 2015 by jmdimitri in WOD

“Bowen”

3 RFT

800m

7 Deadlifts (155/225)

10 burpee pull-ups

14 Single arm DB or KB Thrusters  (7 each arm) (25/35)

20 box jumps (20/24)



Fitness:

3 RFT

800m run/row

7 Burpees

10 DB/KB RDL (15/25)

12 Ring Rows

14 Single arm DB or KB Thrusters  (7 each arm) 

20 box jumps (20/24)

——————————————-

Oly (7pm)

A) 3PosCln+jerk
(Top down)
2/70%
2/75
2×1/80
B)Clean pull
4×3/100%
C) OHS w 2sec pause
3×3/75%
6/80% (no pause)
D) 4rds
10-weighted hip ext (15/25#)
 4-MAX EFFORT broad jumps

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s