WODs
 | Tue, Sep 29 2020 |  |
| 20161226 Strength | The Three Wise Men Tribute WOD (CFAdrenline) |
20161226 Strength
(Weight)
Front Squats (from Rack)
0:00: 5 Reps @ 65% of 1RM
1:30: 3 Reps @ 70% of 1RM
3:00: 1 Rep @ 75% of 1RM
4:30: 5 Reps @ 65% of 1RM
6:00: 3 Reps @ 70% of 1RM
7:30: 1 Rep @ 80% of 1RM
9:00: 5 Reps @ 65% of 1RM
10:30: 3 Reps @ 70% of 1RM
12:00: 1 Rep @ 85% of 1RM
| Sarah | 105 Rx | 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105 | | Duane | 145 Rx | 115, 125, 135X7, 145 |
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The Three Wise Men Tribute WOD (CFAdrenline)
(Time)
THE WORKOUT
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Partner WOD - 2 Rounds per partner, 1 minute rest between rounds
| Duane | 23:30 | Partner WOD with Sarah (95# snatch, Rx all else) | | Sarah | 23:30 | Partner WOD with Sarah (65# snatches, 1/2 PullUps, Rx the rest) |
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