1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

WOD announcement: Death by Barbell

June 16, 2014

We will perform “Death By Barbell” next week, viagra sale on 27 & 28 June.  Death by Barbell is:

5RFT

15 Deadlift

12 Hang Power Cleans

9 Front Squat

6 Push Jerk

RX – 135/95

Scaled – 95/65

There will be a 25 minute cap.  Any reps not completed in the 25 minutes will be added to your time.  For example, if complete 4 rounds, plus the 15 DL, 12 HPC and 9 FS, but did not complete the 6 Jerks, your time would be 25:06.

More details tomorrow…

IMG_0593

Workout of the Day

Strength/Skill

Back Squat

1 set of 8, 75% of 1RM

Take 12-15 minutes to warm up to this heavy set using 3s and 5s.

Conditioning

“Wallball Fran”

30 Wallball Shots

21 Pullups

20 Wallball Shots

15 Pullups

10 Wallball Shots

9 Pullups

Wallball is 20/14

There is a 10 minute cap.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text