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
2 comments:
WOD 1: 155# (missed push press part of the thruster at 177#)/ 3 rounds of f.press at 110#
WOD 3: 4+8
WOD 2 - 10:51 (15 PU (grn), 25 SU, 15 BRP)
WOD 4 - 19:48 (RX'd)
WOD 5 - 16:33* (BJ's 24-20", *paused clock after shin scrape; WOD resumed after pause)
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