Warm-Up
Foam roll, stretch Hips and Quads
3x CFWU
WOD
For time:
50 Double unders
3,6,9,12,9,6,3
Deadlifts / Ring dips (DL-125% BW)
50 Thrusters (45#,35#)
Peform 50 double unders, immediately deadlift 3 reps followed by 3 ring dips, up the ladder and back down. Then 50 thrusters.
Ryan D.
ReplyDelete11:18, #245 ... Completed 10 minutes after a Lacrosse ball/PVC pipe session with Jerry giggling at me the entire time
Ryan- You have circus strong man strength!!!
ReplyDeleteKathle-12:27,103#
ReplyDeleteKayla-16:48,103#
Marc-14:57,245#
Tim-9:52, 175#
Amy-19:57,175# RX
Tim did 3,6,9,12 and 75 jumprope and 25 thrusters(33#)
ReplyDeleteTara W
ReplyDelete150 jump rope, 103# DL, ring dips with box, 33# thrusters
12:37
Jackie C.
ReplyDelete17:42
123# (79% BW)
Ellen - 13:15, 145#
ReplyDeleteCL Youth Football
ReplyDeleteWarm-up
2x Inchworm sprint 40
2x Side Shuffle sprint 40
2x 10 Push-ups
10 dead bugs
Iron Cross and Spiderman
Strength and Skill
DB Cleans and DB OH Squats
WOD
5 rounds
2x DB Cleans LH then RH
2x DB Presses LH then RH
2x DB OH Squats LH then RH
2x DB Thrusters LH then RH
If the dumbell is dropped or set down 5 burpee penalty.
Kenny- 6:23
Braden- 5:41
Jake Miller- 5:56
Grayden- 6:03
Jason M.
ReplyDelete18:23
275 lbs(102% BW)
This comment has been removed by the author.
ReplyDeleteFernando
ReplyDelete16:58
150 jump rope 225lbs DL(109% BW)ring dips with box 50x45lb thrusters...hard! Thanks Jerry great workout!