STRENGTH

15-12-8-6
Bench Press

WOD

EMOTM for 20min
Even: 6 Overhead Squats (50/30)
6 Pistol Squats

BUY IN

Split Jerk Skill & Mobility

WOD

1-1-1-1-1-1-1
Split Jerk

STRENGTH

5-10-5-10
Back Squat

WOD

10 Rounds;
3 Power Cleans (80/60)
15 Double Unders

STRENGTH

20min to build to a heavy complex of;
Deadlift
Hang Power Clean
Hang Squat Clean

WOD

For Time;
100 Pushups
Every break is a 400m Run penalty.
If you run more than 6 x 400m, your score is total pushups.

STRENGTH

3-3-3-3
Deadlift

WOD

For Time;
20 Clean & Jerks (70/50)
30 Wallballs
40 Burpees
50 Double Unders

BUY IN

Team Prowler Shuttles

WOD

For Time;
Run 1km
then
10 Rounds;
15 Double Unders
30 Single Unders
then
50 Pushups

STRENGTH

15-15-15
Strict Press

WOD

For Time;
30 KB Snatches
800 run
30 KB Goblet Squats
400m run
30 KB Swings

]]> http://crossfitaeon.com.au/2013/05/thursdays-wod-10/feed/ 0 http://crossfitaeon.com.au/2013/05/wednesdays-wod-12/ http://crossfitaeon.com.au/2013/05/wednesdays-wod-12/#comments Tue, 14 May 2013 10:57:22 +0000 Cameron Watts http://crossfitaeon.com.au/?p=3953

BUY IN

Mobility Work

WOD

1-1-1-1-1-1-1
Front Squat

STRENGTH

EMOTM for 7min
3 Deadlifts @ 70%
Max Burpee Bar Jumps

WOD

“Annie”
50-40-30-20-10
Situps
Double Unders

STRENGTH

3-3-3-3-3
Push Jerk

WOD

3 Rounds;
-20 Pullups
-30 KB Swings
-20 Wallballs

FINISHER

Lower Back Mobility