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This is for Kelsee Bone :)

Thursday, June 28, 2012

BLACKSHEEP June 28

6 MIN CLOCK
(on a 6 minute clock complete WB and RC for reps then hit the rower, remaining time on the clock is your “time score”)
1 min Wall ball shots #14 (for reps)
1 min 15 foot rope climb (for reps)
400m Row
Rest 2-3min
x 4rds
(Example- RD#1: 90 wall balls + 7rope climbs + 5:35 minutes )

5 comments:

  1. June 28th
    back squat 65 eight times, 85 six times and 105 four times. db rdl's 12, 12, 12 35 pd
    ghd raises 3x12
    wb 78 pushups 52 400 m row 5:14

    ReplyDelete
  2. 5 Rounds

    21 Wall Balls #14
    15 Power Cleans #85
    9 Burpees

    Finished: 16:25

    ReplyDelete
  3. 7 rounds of:

    7 Push-up (clapping)s
    7 Squat Jumps
    7 Pull-ups
    7 Burpee Pull Up + Knees To Elbows

    time: 17:10

    ReplyDelete
  4. This comment has been removed by the author.

    ReplyDelete
  5. 6/27:
    5 rounds for time:
    7 dead lifts -95lb
    15 box jumps

    time: 6:36

    6/28:
    12 min EMOM front squats -95
    WOD:
    5 rounds
    15 hang power cleans
    15 front squats -45
    15 knees to elbows
    time: 17:57

    ReplyDelete