4/25/14 SWOD, WOD, BONUS WOD!!! Oh Man!

Cathy getting ready for a press...nice elbow position!!

Cathy getting ready for a press…nice elbow position!!

SWOD:

Power Clean

5 x 3 (80% of new 1 rep max)

WOD:

3 min AMRAP

3 HSPU (hand stand push ups)

6 Chest to Bar Pull-ups

9 Box Jumps (20/18)

Rest 1 minute

***REPEAT the 3 min AMRAP 4 times!!!***

BONUS WOD (xtra credit!)

EMOTM (every minute on the minute) for 8 minutes

10 Ball Slams (scaling option 5 ball slams)

Sprint 100 meters

Here is a slow motion video of a clean and jerk….SO COOL!!!

http://www.youtube.com/watch?v=JYs-zAk4t4M

 

 

 

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