Compare scores to last year: HERE
WOD 1
Thrusters (clean load from the floor)
5-5-3-3-1-1-2
Then
Bench or Floor Press
50 reps in as few sets as possible (20 min cut off)
Compare to 7/2/12
WOD 2
3 Rounds for time:
25 Pull-ups
50 Sit-ups
25 Burpees
Compare to 7/3/12
WOD 3
As Many Rounds as Possible in 30 minutes:
10 Ground to Overhead (#135/#95)
500 Meter Run
Compare to 7/4/12
WOD 4
21-15-9
Deadlift (#225/#155)
Thruster (#95/#65)
Compare to 7/5/12
WOD 5
5 Rounds for time:
15 Toe to Bar
15 Russian Kettlebell swing (#53/#35)
15 Feet Handstand Walk
15 Box Jump (24"/20")
Compare to 7/6/12
WOD 6
In Teams of 2, perform alternating suicides of:
Amrap-3 - 100m Kettlebell Farmer's Carry (70/ 53#)
- Rest and rotate station
Amrap-3 - 20m Prowler Push (90/ 60#)
- Rest and rotate station
Amrap-3 - 20 m Yoke Walk (225/ 155#)
- Rest and rotate station
* Optional Extra station for 12 + class:
Amrap-3 - Weighted Vest or sandbag Run (20/ 10#)
Compare to 7/7/12
1 comment:
WOD 1 - Thuster 161.5#, 50 reps FP at 141.5# (9,8,7,6,5,8,7 = 7 sets) Side note 12,11,10,9,8 = 5 sets to 50
WOD 3 - 4 rounds
WOD 5 - 20:38 bounus 2k 8:52.6 (performed after 7 inute rest)
TRAVEL WODS
12:1 Mod burpee B.J. (18") + body row 12:20
Row 2k 8:50.7
Row 5K 23:33.7
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