WOD
Level I
Front Squat
2 2 2 2 2 2
—
KB Swing 6 reps
EMOTM 10
go as heavy as you can for 10 rounds
Level II
“Lynne”
Bench Press (=BW) max reps
DH Pull Up max reps
5 rounds
record reps for every round
compare to 3-12-2013
Archive for bench press
WOD
Level I
DB Jerk (50/30) 18 reps
Pull Up 12 reps
Box Jump (24″/20) 6 reps
AMRAP 20
Level II
Bench Press (85%) 5×3
—
Push Press (135/95)
KB Swing (32/24)
15, 12 and 9 for time
WOD
Level I
Push Press
3 3 3 3 3
—
Row 250
Shoulder to Overhead (95/65) 15 reps
AMRAP 15
Level II
Bench Press (80%) 4×5
—
Kroc Row (33% 1RM Bench)
100 reps for time (50 per arm)
WOD
Level I
Power Jerk 1 1 1
Split Jerk 1 1 1 1 1
Push Press 5 5 5 5
jerk for max loads
compare to 4-6-2013
Level II
Bench Press (75%) 4×6
—
Row 1000m (max effort)
compare to 3-4-2013
Latest WOD’s
WOD Level I Deadlift 5 5 5 5 — “Helen” compare to 6-5-2013 Level II “Paul” compare to 12-11-2012
Learn More »WOD Level I Strict Press 7 7 7 — Push Press (95/65) 10 reps KB Swing (24/16kg) 15 reps Row
Learn More »WOD Level I Clean and Jerk (max effort, or just to practice) 1 1 1 1 1 1 1 compare
Learn More »WOD Level I “Level I Total” Front Squat 1 1 1 Push press 1 1 1 Deadlift 1 1 1
Learn More »WOD Level I Ring Skills Level II “30 Muscle Ups for time” compare to 12-27-2012
Learn More »
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