Strength WOD:
Power Clean
5-5-5-3-3-3-1-1-1
For max load at each rep range
(25 minute cap)
Post loads to comments
Speed WOD:
Complete as many rounds as possible in 10 minutes of:
15 Wall-Ball Squat Cleans (20/14)
20 Sit-ups
Post total rounds and extra reps to comments
WOD Montgomery county CF
Part 1
4×2 3 stop dead lift to power position snatch grip
Part 2. 15 min time cap (Mod hps 63#)
10 box jump (30/24)
9 hang power snatch (120/93)
15 BJ
7 hps
20 BJ
5 hps
Speed WOD: 5 Rds + 17 Reps
0# Power Cleans
woohooo! many thanks to my wod buddies, Lauren and Tammy!
5 rounds + 3 reps for speed wod
300m row intervals x 6
avg 32 s/m
2:02 for split time
Power Clean Max: 175lbs
Speed WOD: 4rds + 4 reps
125# 1 rep Max
Speed WOD: 7 rds at 16#
5-rep: 205
3-rep: 215
1-rep: 225, failed at 235 twice
125-145-155
6+12