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Revised WOD for Friday 4-17-15

April 17, 2015

Black you all will stay the same as previously posted.  4×5 for peak on the SP and your squat movement, as well as the accessory work.

Gold side,  your work capacity is

6 rft

200 m run

15 touch the ground Box Jumps 24″/20″

15 Wallballs

This is 1/2 the volumes per round of KELLY, but 6 rounds instead of 5.  Should be a challenge.

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5 comments

  1. Friday Black: Back Squat 225, 255, 285, 265.
    SP: 135, 155, 165, 145. Felt weak
    Push Press: 205, 205, 205 X2 failed on 3rd rep
    GHD with 25 lb held weight
    Barbell pull at 40 lbs


  2. Black
    SP 60, 62, 65, 4@65

    Squat-130, 135, 140, 130
    Accessory-
    sp 3×3 push press. 75, 80, 85
    Squat- 3×8 GHD Back Extension. W/ 12 lb dumbbell
    3×10 dumbbell row w/ 15lb


  3. Gold:
    cleans: 95 x 4 x 4
    clean pulls: 95 x 3 x 3
    high hang squat cleans: 65 x 3 x 3

    started the work 5 minutes after everyone else, which I think messed up my counting and/or my brain was just in a complete haze from the lack of oxygen

    24:39 rx (with box jumps) in 7 rounds


  4. I liked this version of Kelly much better than the traditional!


  5. Friday Black
    FS: 180, 185, 190, 185
    SP: 135, 140, 145, 135
    PP: 155, 155, 155
    Dumbbell Rows: ✓
    GHD: ✓



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