Monday, March 12, 2012

(A) Power Clean + Jerk + Squat Clean
Warm Up then perform 3 Working sets with reps of 2+1+1

(B) At the start of every 2nd minute for 12min perform
3 Thrusters 60/40
6 Horizontal Ring Rows
3 Clean Thrusters 60/40


  1. Complex @ 45,50,55kg
    wod 6 rounds 11:39 @ 43kg
    ring row with box

    Adios Amigos

    Great Work Dan the Captain man this morning :D

  2. A) Complex @30,35,35

    B) scaled:
    4 rounds ring rows as Rxd, 2 rounds feet on floor.
    Completed five whole rounds. Sixth round missed ONE rep of clean thruster coz of absent minded foot shuffle and Jody's eagle eye...won't make that mistake again.

  3. Complex 40 40 40

    WOD 30k 3rds feet on box last 3 feet on ground