Search
Champion Wednesday
- Chris Cannon
- Jul 27, 2016
- 1 min read

Warm
12 EMOM
Even- Pull up/ Ring Row- x 10
Odd- Jump Rope x 30 or 20 DU's
Circuit
6 Rounds
Heavy Kbs
15 kb DL
10 Kbs
5/arm Hang Snatch
3/arm OH Squat
Rx- 70/44 F- 55/35 L- Choose
WOD
For time
21-15-9
HSPU
Burpee
Recent Posts
See AllEva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups
Body Armor A1- 4×7: Weighted Strict Ring Dips B1- 3×7: Pausing Kettlebell Waiter Squats (Each Side) C1- 2×50: GHD Sit-Ups or Bench leg...
Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...