09 Sep 14

Posted: September 8, 2014 by House of Bross in Workout
Tags:

Warm up
3 min row (strapless)
1 round of Cindy
1 Bear complex
2 rounds of Cindy
2 Bear complex
3 Rounds of Cindy
3 Bear complex

Skill
C2B/pull ups
6×6 with a 40 sec break

Olympic work
Clean ladder 1 rep per minute.
M-115-125-135-145-155-165-175-185-195….
W-65-75-85-95-105-115-125-135-145….
Start each minute with 4 burpees
Start at the beginning and go until you can no longer clean a weight. Once you fail drop down 20-30lbs and continue until the last person fails their clean.

WOD
1 round of
1 min KB swing
1 min Wall ball
1 min Box jump
rest 2 min and repeat

Cool down
Slow 400M jog
3×5 Barbell situp. If possible add weight
1 plank for max time

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Comments
  1. Caelii says:

    I’m so glad that the ineetnrt allows free info like this!

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