WOD

Weighted Pull-ups

3-3-3-3-3

then…

“Annie”

50-40-30-20-10

– Sit-ups

– Double unders

Skill/Strength:

Split Jerk 1-1-1-1-1

then…

Eight rounds for max reps of:

– Push press, 20 seconds (75/55)

– Rest 10 seconds

– Jumping alternating lunge, 20 seconds

– Rest 10 seconds

then…

TT Run:

– 400 m run

– 800 m run

 

Clean

– work up to a heavy 3

Then…

5 Rounds

– 5 deadlifts (heavy)

– 10 in and outs

– 20 double-unders

Back Squat

– build up to a 3RM in 10 min

AMRAP in 20 min of…

– 10 renegade rows (35/20)

– 15 squats

– 10 box jumps (24/20)

– 200 m run

1 mile run TT (time trial)

Directions from gym:

– R on Tucker St.

– R on Casa Loma Ave. (2 blocks)

– L on West Shore Dr.

– L on Coronado Ave. (2 blocks)

– L on Tucker St.

Then…

– max reps in 2 minutes of push-ups

– rest one minute

– max reps in 2 minutes of abmat sit-ups

 

 

 

4 rounds for time of:

– 400m run

– 15 thrusters (95/65)

– 15 pull-ups

Technique:

– power clean

Metcon:

15-12-9-6-3 reps of

– power cleans (135/95)

– bar facing burpees

Then…

– row 250 m for time x2

Deadlift

– 5-5-5-5-5

Seven rounds for time:

– 7 push press (95/65)

– 7 C2B pull-ups

-7 weighted sit-ups (25/10)