Main Class:
3 Rounds for time:
400m Run
Max Rep Power Cleans (155#/105#)
Partner up and go “head to head” at power cleans to complete the most reps after 3 rounds. Run fast so you can out-do your partner.
* One runs 400m while one performs max reps, switch after each run. Don’t tell your rep count until the end of the WOD.
Rest 3 minutes, then complete
15-12-9-6 reps of each for time:
Toes-to-Bar
Weighted Overhead Sit-up (35#/25# bumper)
Advanced RX Class:
Strength WOD:
EMOM for 10 minutes:
3 Power Snatch @ 70% 1RM of PS
Conditioning WOD:
“Centurion”
5 Rounds for time:
5 Power Cleans (205#/145#)
10 Toes-to-Bar
350m Row
Results
View this photo
View this photo
“Bring It In” with Jim M.:
A “powerful” kind of day today with a new twist on a team WOD we have done a few times before (squat cleans, wall balls). Rest up Sunday and get ready for a fun week. Don’t forget the Open begins this Wednesday with the announcement of WOD 13.1. We will program this on Thursday for all classes. Each Thursday will be the Open workout. Make-ups on Saturday as needed.
Notes:
Tomorrow on Sunday is the SRCF Social at Mt. Si Gymnastics from 2-5pm. Bring some paleo eats and come have a good time! Kids are welcome!
“One and a Quarter Squats” with Mike Burgener – video [wmv] [mov] [HD mov]
“The Golden Gate Push” with Adrian Bozman, Matt Chan, and Rory McKernan – video [wmv] [mov] [HD mov]