WOD
Level I
Lunge 50m
Run 400m
KB Swing 50 reps
3 rounds for time
Level II
Front Squat (65%) 4×7
—
Run 400m
RKC High Pull 18 reps
Push Up 9 reps
3 rounds for time
compare to 2-13-2013
Archive for RKC high pull
WOD
Level I
Push Up 10 reps
Pull Up 15 reps
Goblet Squat 20 reps
3 rounds for time
Level II
Power Snatch (90%) 7×1
—
Run 400m
RKC High Pull (32/24) 18 reps
Push Up 9 reps
3 rounds for time
WOD
Level I
Strict Press
3 2 1 1 1
—
Pull Up 1 reps
DB SP (50% BB 1RM) 2 reps
EMOTM 15 minutes
compare to 8-20-2012
Level II
Bench Press (80%) 5×5
—
RKC High Pull (24/16kgs) 10 reps
EMOTM 15 minutes
Level I
TGU Sit up 5 reps
EMOTM 30
Level II
Deadlift 3 2 1 1 1
–
Push up
1 arm RKC High Pull (each arm)
15, 12, and 9 RFT
compare to 07-07-2012
Level I
Front Squat 4 x 5
–
Lunge 5 reps
EMOTM 10
compare to 06-11-2012
Level II
Run 800 m
RKC High Pull 15
Push up 15
3 RFT
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