Strength for Week of 111107
3,3,3,3,3
weighted pull-ups
weighted push-ups
ShedKickers for Week of 111107
CFWE SK_
21-18-15-12-9-6-3
deadlifts – 225/155
(perform 2 rope ascents after each round of deadlifts)
SK1_ 111104 main site WOD
For time:
25 ghd sit-ups
1 muscle-up
20 ghd sit-ups
2 muscle-ups
15 ghd sit-ups
3 muscle-ups
10 ghd sit-ups
4 muscle-ups
5 ghd sit-ups
5 muscle-ups
SK2_
AMRAP in 15:00 of:
3 ring hspu
3 power cleans – 185/125
3 front squats – 185/125
SK3_
7 rounds for time of:
5 deadlifts – 275/185
5 box jumps – 30″/24″ (games standards)
5 kb swings – 32kg/24kg
5 ctb pull-ups
50 double unders
CFE:
C2: 3 x 1K
Run: 3 x 800m
Recovery: 60 seconds
