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This is for Kelsee Bone :)

Monday, June 11, 2012

Blacksheep Workout of the Day JUNE 11

WORKOUT
For time:
15 foot Rope climb 5 ascents
145 pound Clean and jerk 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

*scale the weight as needed

2 comments:

  1. sydney:

    jump rope 5 min
    2 rounds of:
    10 push ups - 10 sit ups - 10 goblet squats
    20 SPLHP with kb
    1000 m row

    WOD:
    **3 rounds max reps**
    2min KB swings -26lb
    90 sec double unders
    1 min plank up-downs
    30 sec DL -90lb
    (108-108-115)

    ReplyDelete
  2. 7 Rounds of Each Couplet

    7-Front Squats #55
    7-Pull-ups

    7-Push Press #55
    7-Box Jumps '20

    7- OHS #55
    7- Hand Release Push-ups

    Finshed= 25:40

    ReplyDelete