Monday, November 10, 2014

Shoulder to Overhead 10-8-6-4-2

20min to establish 10-8-6-4-2 rep max Shoulder to Overhead. Total of all loads is your score.

Then

For time
30 calorie Row
30 bar over Burpees
30 Hang Cleans (power clean or squat clean okay) 135/95

Post score and time to comments. Compare to 9/4/14.


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3 comments:

Carport Crossfit said...

Tomorrow's WOD is

Veterans Day
"MC GHEE"
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

November 10, 2014 at 8:00 PM
Amber said...

PR x 2!!! I love the Zone Diet! Emery and I have been Zoning for two weeks. I have lost 6lbs and am feeling great. My mind is clear and workouts feel so much easier. If you want to "get in the Zone" let me know. I'll be happy to help you with your diet.

95x10
100x8
110x6
115x4
120x2
Total=540 (previous score 510)

6:29 on the WOD! (Previous time 7:30)

November 10, 2014 at 8:06 PM
Judy Ranelli said...

65x10
70x8
75x6
85x4
85x2
Total = 380

WOD @ 9:12, 65lbs

November 11, 2014 at 8:42 AM

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