Four Sets of:
Push Jerk x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20 reps
Rest 90 seconds;
and then,
“Helen”
three rounds for time of:
– 400m run
– 21 kettlebell swings (1.5/1)
– 12 pull-ups
WOD
“Elizabeth”
21-15-9 reps of:
– Clean 135 pounds
– Ring dips
Saturday Free Community Workout
For time:
– 100 pull ups/ring rows
– 100 push ups
– 100 squats
– 100 sit ups
– 400 m run (together)
* partner WOD, only one partner is working at a time and reps don’t have to be equal between the two
50x Deadlifts (135#/95#)
20x KB swings (53#/35# KB)
50x Sit-ups
20x KB swings
50x Knees 2 elbows
20x KB swings
50x Box jumps (24’/20′)
20x KB swings
AMRAP in 20 min of…
– 5 thrusters (95/65)
– 10 renegade rows
– 5 burpees
– 10 DB lunges
Five sets of:
– Shoulder Press x 4-5 reps @ 2011
– Rest 90 seconds
– L-sits accumulate 45 seconds
– Rest 90 seconds
then…
With a 2:30 running clock perfom 4 sets of
– 400 m run
– As many double unders as possible in remaining time
– rest 2 min
Skill: Squat Clean
Four sets of:
Squat Clean 2,2,2,2 (build up to a tough double)
Rest 60 seconds
Barbell Ab-Rollout x 4-6 reps @ 4110
Rest 90 seconds;
and then,
15 min AMRAP:
– 10 wallball (20/15)
– 10 box jumps (24’/20′)
– 10 ring dips
Technique: Power Snatch
Build up to a heavy power snatch in 12 min
then…
“Josh”
1 Round for Time:
– 21 OH Squats (95/65)
– 42 Pull-Ups
– 15 OH Squats
– 30 Pull-ups
– 9 OH Squats
– 18 Pull-Ups