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WODs

Tuesday, April 7, 2015

By April 6, 2015No Comments

Main – CrossFit

**Make up Monday’s squats if you missed them**

Warm-up

300m Run
10 Burpees
20 Mtn climbers
10 KB Swings
10 KB Thrusters
10 KB SDLHP

Clean Complex 2 (5 x 1, Every 2 Minutes)

Hi-Hang + Hang + Floor + 1 Jerk
**Work as heavy as possible**

Pendlay Row (3 x 5)

**Do a set every 2 minutes**

Pull-ups (3 x 5, weighted as heavy as possible)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3/3 – 5/5 – 7/7 – 9/9 – 11/11….

Push Press 135/95 RX+ 115/75 RX
C2B RX+ Pull Up RX

Hard work and a well thought out diet plan = results

AB before and after

Jerrod Ruhl

Author Jerrod Ruhl

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