WODs for Friday, 6/15/12


WODs for Friday, 6/15/12

Just when you thought “Diane” couldn’t get much worse…we changed her up a bit so instead of a 21-15-9 rep scheme, up the ladder our CFitters climbed!!

Our KBellers powered through their workout today with some very technical movements.  It’s pretty challenging to do some power swings and some olympic movements amongst cardio and keep it all in proper form.  THEY DID IT LIKE CHAMPS!!

KB Class WOD: 3 Rounds: 10 Power Swings 100 Jumpropes 10 KB Cleans (5R/5L) Run 200 meters 10 KB Snatch (5R/5L)

CF Class WOD: Diane Ladder AMRAP – 12

3-6-9-12-15-18-21 … etc.

Deadlift (225 / 155#) Handstand Push-Ups

*Scale as needed – go up as far as ladder as you can in 12 minutes

Skill Practice: Rope Climbs

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