WOD 12/17/10
AMRAP in 2 minutes Air Squat
3 minutes of Double Under Practice or Power Clean Practice
5 RFT 0f- 40 Double Unders/12 Power Clean (115, 65)/21 Push Ups
Tabata Barbell Hops (over and back = 1 rep)
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Whoa, what a WOD today. Absolutely brutal.
2min AMRAP of Air Squats: 97. What a way to warm up.
5RFT of 4o DUs, 12 PC @115lbs, 21 pushups
Total: 19:53.
Ouch. I can’t wait to get to the new box and do this with 15 foot ceilings! My rope kept hitting the ceiling today. Still, absolutely brutal metcon. Loved it.
Tabata bar jumps:
17-15-13-13-13-13-13-15 = 112
Then I added some deadlifts.
Deadlift 1-1-1-1-1
WU: 135×5
225×5
Work:
275 – 295 – 305 – 310 – 315(PR)
Wooo! New deadlift PR. Felt awesome.
Coach CanaDan