WOD

Fran

21-15-9

Thrusters (95/65)

Pull-Ups

Good mornings

5-5-5-5

then…

For time:

– 800 m run

– 40 box jumps (24/20)

– 80 abmat sit-ups

– 40 box jumps

– 800 m run

5 x 1 3-position clean (low to high) + 1 push jerk – rest 60-90 seconds

then…

1 min ME T2B

-then-

4 minute AMRAP of:

7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME T2B

-then-

4 minute AMRAP of:

7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME T2B

*Please list total reps of AMRAP and total T2B separately.

 

A1) 3×5 Bench Press @ 75% – rest 60 sec.

A2) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO

B) Death by Burpee:

Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

C) 3×15 partner medball sit-ups

7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)

then…

4 rounds for total working time:

– 400m run AFAP

– 12 C2B pull-ups

rest 1 min the first round, 2 min the second round, 3 after the third.

 

Front Squats

1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.

or find your 1RM if you haven’t yet.

then…

For time:

– 9 Thrusters (115/75)
– 18 KBS (53/35)
– 9 Wall Walks
– 9 Thrusters
– 18 KBS
– 9 Wall Walks
– 9 Thrusters
– 18 KBS

“Lynne”

Five rounds for max reps of:
– Body weight bench press
– Pull-ups

*rest 3 min

then…

500 m row for time.

Build to a 1RM Front Squat in 12 min

then…

3 rounds for time:

– 400m run

– 15 ring dips

– 20 weighted overhead lunges (45/25)

*rest 1 min