Football WOD – Apr 14, 2019

Welcome Joe D!

On a 12 minute clock, complete 10-8-6-4-2 reps for time of:

  • Thruster (135/95#, NTE 70% 1RM)
  • Strict pull up

At the 12 minute mark, complete 10-8-6-4-2 reps for time of:

  • Power clean (135/95#)
  • Ring dip

WOD Notes: There is a 10 minute cap on the first half of the workout, to ensure at least 2 minutes of rest. The thrusters should be HEAVY, but you should be able to complete each round in 1-3 sets (i.e., 4-3-3 for the set of 10). Athletes who can’t press a barbell overhead can sub dumbbell thrusters or heavy front squats.

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This Post Has One Comment

  1. 9:00
    Erin 7:08, 5:33 (1/2PU/mm RD)
    Nikki K. 7:08, 5:59 (5-3-3-3-2 65/75)
    Danielle 7:06, 6:12 (75)
    Abby 5:58, 6:05 (35, mm)
    KTS 7:07, 7;07 (90/95)
    Drake 8:35, 6:45 (115)
    Tim 8:13, 5:06 (95/115)
    Iggy 7:29, 4:27 Rx
    PTY 10:00, 9:30 (95,/135, P, Box Dips)
    Morgan 4:58, 4:24 (25DB, RR/75PC 20” Box Dips)
    Elissa πŸ˜‰
    Ray πŸ˜‰
    Sydney 7:09, 7:42 (65, kip)
    Ian 7:09, 7:42 (115, 50DB Pushups)
    Jen C. πŸ˜‰

    10:00
    PTS 6:22, πŸ˜‰ Rx
    Phil 5ish, πŸ˜‰ Rx
    Catherine 6:46, 4:46 (65/75)
    KTM 8:09, 5:45 55/65, 2mm, 16” Box Dips)
    Shawn 7:24, 6:00 Rx
    Rocco 8:27, 6:27 Rx

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