5 Power Cleans
10 One Arm KB Lunges (every step is one)
15 Goblet Squats
20 One Arm KB Swings
25 KB Ab Twist
5 rounds for time:
Compare to 2.15.11
There will be no 6am class today.
Anything I’ve ever done that ultimately was worthwhile… initially scared me to death. ~Betty Bender
20:01 (55lb PC, 15lb Lunge, 26lb everything else)
21:11 (225 power clean-53kb 1st round-70 for the rest except kb twist 53)
31:43 Holy Crap that was terrible 135 PC with 53 KB 35 twist
25:54 (75lb Power Clean, 20 lb overhead lunges, 26lb kb goblet squats & swings, 20 lb twists)
zuercher squats: 65/75/80/85/90
23:54(105lb PC/35lb KB for Lunges and Twist/53lb KB for Squats and One Arm Swings)
155lb Zercher Squat
23:50
65lb PC/15lb DB for lunges & twist/26lb for squats and swings
oh yeah i used 35 for overhead lunges/twist and 53 squats and swings
27:52 (155PC, 35kb, lunge & one arm kb swing, & 53kb goblet squat & twists
31:18
205lb PC/ 70lb KB OAL,GS,OAS/ 53lb Twists
Zerker Squats
245/265/275/285/295
22:51
(75lb power clean, 20 lb overhead lunges, 26 lb goblet square & swings, 20 lb twist)
26lb goblet squat
26lb goblet squat not square
16:46 (focused on a good time rather than heavy weight/sore from Mon.WOD)
55lb PC,15lb DB for lunge/swings/twist, 26 KB squats
22:22
(85PC, 26KB for Lunge,swing,& twist/35KB for Squat
19:30 (75lb PC, 26 lb kb ab twists & 20 lb on everything else)