21-15-9
Sumo Deadlift High Pull (95/ 65#)
OverHead Squat (95/ 65#)
Burpee Jump-Over-Box (24/ 20#)
Compare to 6/4/12
WOD 2
Front Squat3-3-3-3-3
Compare to 6/5/12
AMRAP-15
3 Shoulder to Overhead (75% bodyweight)
6 Push-ups
9 Kettlebell Swings (53/ 35#)
Compare to 6/6/12
3 Shoulder to Overhead (75% bodyweight)
6 Push-ups
9 Kettlebell Swings (53/ 35#)
Compare to 6/6/12
4 RFT
20 Wall Ball (#20/#14)
400 Meter Run
400 Meter Run
Compare to 6/7/12
AMRAP-12
250 Meter Row
5 Bench Press
Choose your load from the following, making sure it sounds light for 5 reps.
(Men - 75, 105, 135, 165, 195, 225)
(Women – 55, 75, 95, 115, 135, 155)
Compare to 6/8/12
AMRAP-12
250 Meter Row
5 Bench Press
Choose your load from the following, making sure it sounds light for 5 reps.
(Men - 75, 105, 135, 165, 195, 225)
(Women – 55, 75, 95, 115, 135, 155)
Compare to 6/8/12
WOD 6
Crossfit for "Hope"
Three rounds (FGB style):
1min. Burpees
1min. Power Snatches (#75/#55)
1min. Box Jump
1min. Thrusters (#75/#55)
1min. Chest to bar Pull-ups
1min. Rest
Compare to 6/9/12
1 comment:
WOD 5 - 1977m (135# Floor Press)
WOD 3 - 9 rounds (2 reps Sh.2.Oh 138# which was Rx'd load)
WOD 1 - 16:08 (mod burpee BJ)
WOD 4 - 13:10
WOD 6 - 120 +holds (Subbed HS Hold & Pull-Up Hang for Thrusters/ C2B)
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