Main – WOD Metcon Benchmark Friday’s Return!! Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box .....
Main – WOD Weightlifting Two position Hang Snatch (15 minutes to est a 1RM 2 Position Hang Snatch) below knee, .....
Main – WOD Snatch (15 minutes to 1 rep max) Metcon Metcon (Time) (Plus Sized) Helen 3 rounds for time .....
Main – WOD Weightlifting Back Squat (1×5@70%, 3×4@80%) Metcon Metcon (AMRAP – Reps) 7 rounds for total reps of: 30 .....
Main – WOD Weightlifting Pause Clean (15 mins to establish a 2RM Pause Clean ) pause three counts at the .....
Main – WOD Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean .....
Main – WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
Main – WOD Weightlifting Back Squat (1X6@70%, 1X6@80%, 1X3@90%, 1X2@95%) Metcon Metcon (AMRAP – Reps) 5 rounds for total reps .....
Main – WOD Weightlifting just below knee Hang Snatch (15 minutes to establish a 3RM ) Metcon Metcon (Time) 30-20-10 .....
Main – WOD Weightlifting Heaving Snatch Balance (5×3 ) Metcon *The BB hold should start and finish in a squat .....
Main – WOD Weightlifting Back Squat (1X6@65%, 1X6@75%, 2X6@80%) Metcon Metcon (Time) 3 rounds: 30 Alternating pistols 20 T2B 10 .....
Main – WOD 2013 Lurong Paleo Challenge WOD 9 (Time) 12 Min Time Cap: 100 Burpees 100 Kettlebell Swings Metcon .....
