Power Cleans 3, 3, 3, 3, 3
Weighted Pull-Ups 3, 3, 3, 3, 3,
Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Post fastest times on the flying starts to comments.
Stuart @ Studio Cove
Front Squat 1 Rep Max
10@135#, 8@155#, 5@185#, 3@225#, 3@225#, 1@245#, 1@255#
50-40-30-20-10
Wall Ball (20lbs) + Slam Ball (20#)
WOD from Gym Jones
I disturbed the Spin Class in the basement of Studio Cove so much this morning with my ball slams that they sent two different people upstairs to tell me to stop. Sorry fools - work to be done.
2 comments:
Chris - Power Cleans 205, Weighted Pull-Ups 80lbs.
Stuart "Ball" WOD: 16:50
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