4 rounds:
– 400m run
– 50 squats
then..
3 x 25 sec all-out row sprint
3x 20 sec all-out airdyne sprint
rest 2 min
Month: March 2012
Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
– 15 Box jumps (M 24″ box / F 20″ box)
– 12 Push press (M 115 lb / F 75 lb)
– 9 Toes-to-bar
Bench Press 5-5-5-5-5
then…
15 min AMRAP
– 5 burpee box jumps
– 10 KB swings (53/35)
– 15 abmat sit-ups
– 20 double unders
Got The Life
via YouTube
Robin H. from the morning Masters class picks up 185lbs. This was her 4th set of a 5×5 deadlift. I took the video a little too soon as she moved up to 205lbs shortly after. Way to go Robin! I should also mention that fellow Masters class member Pam H. scored 75 burpees on the first open wod. These guys are getting stronger and faster everyday. If you know anyone over the age of 45 who is looking to start moving or make a life change, refer them our way.
Power Clean 1-1-1-1-1
For Time:
15 Power clean (135/95)
30 Wallball (20/15)
12 Power clean
24 Wallball
9 Power clean
18 Wallball
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For time:
– 25 handstand push-ups
– 50 toes 2 bar
– 800 m run
– 75 push presses (75/45)
– 150 double unders
*25 min cut-off
4 Rounds…
2 minute running clock:
– 100m sprint
– 8 thrusters (95/65)
– AMRAP of T2B before time expires
rest 2 min
then…
L-sits accumulating 30 seconds w/ partner x3