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.

1/5/15

January 4th, 2015

Strength:

OHS 5 X 2

warm up using 60, 70, and 80% of 2 rm

Set 1 is 92-94% of 2 rm

Set 2 is 95-97% of 2 rm

Set 3 is 100% of 2 rm

Set 4 is 101% of 2 rm

Set 5 is 102% of 2 rm

 

WOD:

10 min to establish 2 rm thruster from ground

 

2 min rest

reduce weight to 70% of 2 rm

 

10 min AMRAP

Partner WOD

P1 performs UB thrusters

P2 does ball slams (30/20)

when P1 drops barbell to the ground, partners switch.

3 points for each thruster performed and 1 point for each ball slam


score 2 rm thruster and WOD score

Leave a Reply

Your email address will not be published.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