Tuesday, October 4, 2011

Three Part WOD

(Part 1) Tabata "Bottom to Bottom" Squats

(Part 2) AMRAP in 10 Minutes:
3 Ring Dips
3 Shoulder Press (75/55)
6 Ring Dips
6 Shoulder Press
9 Ring Dips
9 Shoulder Press
Continue to add 3 reps each time until time runs out

(Part 3) Clean
10 reps at 50% of max
5 reps at 60%
3 reps at 70%
2 reps at 80%

1 comment:

CrossFit Telluride said...

Picture of Kevin Ludwig cleaning 235 pounds was the heaviest clean we saw all day. Lots of PR's including Teresa @ 135 pounds, Andrew @185 pounds, Robin @ 105 pounds, Kevin Jones @ 185, Annie Carlson @ 100, Amanda @ 130, and much more. Great job today!