Competition WODs Week 7-20-15 to 7-25-15
These are the new extra WODs for people that want more work. Do them as you determine you should!
WOD 1: EMOM for 12 min:* 10 Kettlebell Swings (70,53) 150' Sprint *penalty for each missed round= 60 second plank/round WOD 2: 4 Rounds of: 7 Bear Complex* Rest 90 seconds *don't put bar down until 7 complex are completed, increase weight each round WOD 3: 4 Rounds for time of: 2 Front Squats @75% of max 10 Ball Slams (20) 1 Rope Climb WOD 4: 8 Rounds of: 10 Jumping Back Squats (50,40) 60 seconds of Max Rep Push-ups *rest 2 minutes between rounds WOD 5: 4 Rounds for time of: 8 Strict HSPU 6 Hang Power Cleans (185,125) 8 Lateral Box Jumps (20,18) *alternate sides for lateral box jumps