2.07.2014

"emPOWER HOUR"

30 Thursters (115/75#)
then...
18-15-12
Toes to Bar
Burpee over Parallette
then...
30 Back Squats (115/75#)






Cash Out: 10 Bar or Ring Muscle Ups


 3,2,1...GO!!!


Post all scores/times/reps/loads/modifcations to comments.

2 comments:

Phil said...

2/6/14

300m, 200m, 100m sprints
* 1 min rest between
* 2 rounds

4 rounds
20 pull-ups
20 V-ups WTD 25#
* 1 min rest after each set

9:15 RX

SP: 6x5
3 @ 115, 3 @ 125

2/7/14

15 min running clock
* 5 sets of 3 mins every 30 sec

1 squat clean, 2 thrusters
95-105-115-125-135

Cash out: 3 max effort sets
145-155-165


Phil said...

2/8/14

PC:
3x3 @ 205
3x2 @ 225
3x1 @ 235
1x1 @ 245f

WOD: 7rds RX

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