WOD 12/4/10
AMRAP in 3 minutes of Double Unders
AMRAP in 2 minutes of Air Squat
Take 8 minutes to work up to 1 rep max Hang Clean
5 RFT of 2 Hang Clean (85% 1RM)/ 8 Ring Rows + 30 seconds each Pigeon Pose/Sumo Stretch
6 RFT of 5 Back Squats (85% BW)/ 5 Squat Jumps
If time permits: 100 each Super Man/ Jack Knife
Forgot to count my double unders, it was probably somewhere around 60 or 70.
Squat 2min AMRAP: 90 squats.
5 RFT of:
2 x 115# C&J
8 x ring rows
Total: 4:16
50-40-30-20-10
1pood KB swings
abmat situps
Total: 9:47
Back Squat:
135×5
185×3
205×3
215×3
235×1
255×1(F)
255×1(F)
Feels good to be back. Moving takes a lot out of you!
74 Double Unders
80 Air Squats
5RFT: 2 Hang Cleans @125 & 8 Bar Rows (gym doesn’t have rings and I didn’t find the TRX)–3:52
6RFT: 5 Back Squats @135 & 5 Jump Squats
5:48 (hope I did this one right haha)