Friday the 7th of September, 2012

Power clean
5-5-5-3-1+ (55-65-75-85-95%)

Rest as needed

Team WOD
12 minute AMRAP
15′ Rope climbs, 2 ascents
5 Thrusters (125/ 83)
10 Hand release push-ups

SCORES

Optional supplement
Accumulate sum total of 3 minutes in weighted plank (45/25) . Have a partner load a plate on your lower back.

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4 Responses to “Friday the 7th of September, 2012”

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  • 2nd place is the 1st LOSER says:

    Looking ripped Joe! I think my wall walk is better.

  • Jess says:

    Very fun playing follow the leader this morning. I liked this wod- can totally feel it in my arms already.

  • Crunch WOD says:

    1 mile run

    Squat
    45×10
    65×10
    95×10
    120×10
    145×10
    superset with wide grip pull ups 11×5

    deadlift (trp bar)
    135 x5
    185×5
    240×3
    275×3
    310×4
    superset with db bench press – 60lb/arm x10 x3

    3 sets
    35# russian twist x30
    plank x1 min

    foam roll and stretch

    1 mile run

  • Yamakoa says:

    Debronsky = Jacked and Tanned

    Power Clean 5/3/1+
    95×5/135×5/155×5/175×5/195×3/220×3

    Strict Press
    Worked up to a single @ 175

    12 Wall Walks