digg
facebook
rss
twitter
youtube

114 Poplar
Dodge City, KS 67801

  • Getting Started
  • About Us
    • About Us
  • Succcess Stories
  • Schedule/Rates
  • Contact Us


150715 Wednesday WOD

PART 1EMOM x 5: 2 Squat Cleans + 1 Power/split Jerk @ 40-50% (work on speed/technique)

Part 2

2 min AMRAP, 1 min rest between x 5 sets of: 10 Deadlifts, 115-95/95-75, 10 TTB or 10 knees to elbow or 20 V-Ups

Extra (optional post wod):

EMOM x 4 min perform 5 Front Squats @ 50% of 1RM *on the last set perform as many reps as possible, sell out.

PART 1EMOM x 5: 2 Power Clean + 1 Power Jerk @ 65% (work on speed/technique)

Part 2

2 min AMRAP, 1 min rest between x 5 sets of: 5 Deadlifts, 225/155, 10 strict TTB

Extra (optional post wod):

EMOM x 4 min perform 4 Front Squats @ 80% of 1RM *on the last set perform as many reps as possible, sell out.

Resources

cf cffootball cfgames cfjournal cfkids cfmom CrossFit-Endurance gymnasticswod logwod Mobility-WOD progenex

Friends of CrossFit Ruk

cf785 cfdunamis cflincoln cfspringfield peak360
Home | Getting Started | Schedule | About Us | WOD | Nutrition | Resources | Contact Us
CROSSFIT RUK
© All Rights Reserved
CrossFit Website By Siteplicity
CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Website Design