RFT

WOD: “For Time” -Tues 6.30.15

Strength: Squat Clean, 6×2 @ 85%, Every 90 Seconds, Drop and Reset each rep

WOD:  “For Time”

On a continuously running clock Perform:

Part A:  3-6-9-12-15

Plate Burpee

Shoulder to Overhead (135/95)

*30 Double Unders after every round (5 rounds total. 3, 3, 30.  6, 6, 30. 9,9,30 etc)

RECORD TIME 

2 Min Rest

Part B: 4 Rounds 

15 Box Jump Overs (24/20)

15 Chest to Bar Pull Ups (mod: pull ups, jumping pull ups)

3 Rope Climbs

Rest 1 min after every round

Record time after your 4th round. 

30 min time cap

Some people can start on Part B and move to part A. Everyone will be resting on their own.

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WOD: “RFT’s” -Thurs 4.23.15

Skill: Clean 2 reps EMOM at @90% for 5 minutes (0,1,2,3,4)

Focus: Elbows Externally Rotated, Curl wrists back on pull

WOD:  RFT’s

On a continuously running clock: (25 min cap)

3RFT of: 

10 Pull Ups 

10 Cleans (50%)

   then into 

2RFT of:

10 T2B 

7 Cleans at (60%)

   then into 

1RFT of:

5 Rope Climbs 

5 Cleans at 80%

*Only record your final time

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