12/11/13 WOD

 

FUNCTION

A.  “Chelsea”

EMOM for 30 min

5 Pull-ups

10 Push-ups

15 Squats

-For every round not completed within the minute, there will be a 1 min penalty.  A perfect score for Chelesa would be 30 rounds.

 

DRIVE

A.  3 sets, not for time:

Rope Climbs x 2 reps

Shoulder Touches x 16 reps

L-sits x 20-30 sec.

B.  6 x 1+1 Push Press + Jerk- build to heaviest possible; rest 2-3 min

C.  4 sets for times of:

6 Power Cleans

*rest 60 sec.

8 Shoulder to Overhead

*rest 60 sec.

-Ascend in load for each of the 4 sets.

Level I

Set 1- 135/85

Set 2- 165/95

Set 3- 175/105

Set 4- 185/115

Level II

Set 1- 155/105

Set 2- 170/115

Set 3- 185/125

Set 4- 205/135

D.  3 sets for times of:

10 Burpees

10 HSPU

10 Box Jumps-24/20

*Rest 60 sec.

 

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We are in need of volunteers anything from judges to equipment set up. Please let me know if you would like to help.

Posted on: December 10, 2013admin

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