637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

1/1/16 Happy New Year

December 31st, 2015

Strength:

OHS 7X1

90 sec rest of the following

Do five reps at 50% of previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

“Ogar”

AMRAP 14 of:

  • Snatch, 3 reps (135/95)
  • Muscle-Up, 1 rep (1 CTB/1 Dip
  • Wallball Shots, 12 reps (20/14)

 

rest 3 min

 

Every :30 sec for 8 intervals

7 CL & J (95/65)

Leave a Reply

Your email address will not be published. Required fields are marked *