Strength Week of 120312
hang squat clean, push jerk, ohs
5 @ 75%
3 @ 85%
max reps @ 90%
ShedKickers Week of 120312
CFWE SK_
EMOM for 10:00
3 clean & jerk – 185
1 rope ascent
(if you do not complete a round, take the next full minute of rest and repeat until you complete a total of 10 rounds)
Upon the completion of your 10th round, run 1 mile for time
SK1_
For time:
15 back squats – 225/155
30 box jumps – 30″/24″, games standards
10 back squats
15 box jumps
5 back squats
10 box jumps
SK2_
EMOM for 10:00 of:
2 power cleans – 205/135
5 wall ball – 20/14 @ 10′ target
(if you fail to complete a round, rest the next full minute and then continue. you must complete 10 rounds)
Upon completion of the 10th round, perform 200 double unders for time.
Score is total time to complete WOD.
SK3_
For time:
1 mile sandbag carry
20 legless 6′ rope ascents, started from seated position
(partition as desired)
CFE:
C2: 6 rounds
2 minutes on, 1 minute recovery
Record: total meters
C2/Run:
3 rounds for time (no recovery)
row 500m + run 400m
Record: total time
