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WOD 4 rounds 15 thrusters (75#) 15 k2e 15 cal eho bike time: 18:55

WOD Conditioning: “The Longest Mile” 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run Time: 18:50 rx

Warm-up 5 strict pull-ups 3 min echo bike WOD 10 push-ups 10 air squats 10 bicep curls (20# each arm) 10 tea pots (44# kb) 10 kb swings (44#) Time: 31:35 (slow pace, meds)

WOD 3 rounds 400m row 21 GHD sit-ups 21 strict press (85#) Time: 17:07 (push press 2 rounds)

Weightlifting front squat 10 x 115 8 x 135 5 x 145 5 x 145 back squat 10 x 135 8 x 145 5 x 165 5 x 175 bench press 10 x 120 8 x 140 5 x 165 5 x 165 db press 10 x 30 ea. arm …

WOD Conditioning: All Out Sprint For Max Reps 6 Rounds 30 secs Max KB Swings (70/53) 1 Minute Rest 30 secs Max Knees to elbows 1 Min Rest 30 secs Max Wall Balls 1 Min Rest Total: 90 kb swings (53#), 115 sit-ups, 104 wall balls

Strength weightlifting 3 x 10 db curls 25# db press 25# db oh tricep extension 25# push-ups 5 x 3 thrusters increasing weight each set 75#, 95#, 100#, 110# 120# 3 x 30 second plank Time: 50:46  

WOD “Deck of Cards” w/ Kat ♦️– db snatch (per arm) (35/25) ♠️ – wall balls ♥️ – push-ups ♣️ – box jumps (24″/20″) J – 25 sit-ups Q – 20 weighted lunges (10 per leg) K – 100m run A – 15 obliques “tea pots” (per side 35#/25#) Time: …

Warm up 3 min echo bike WOD Conditioning: As Far as possible in 18 Minutes : 4-6-8-10-12-14-16 …etc HSPU *Each rd 10 Weighted Sit Ups 40 DU’s Modify to Push Press ( 115/ 75) Total: 16th (7th) round (75#)

WOD Conditioning: “Fat Amy” 50 air squats 10 burpees 40 sit ups 10 burpees 30 alt lunges 10 burpees 20 KB swings (53/35) 10 burpees 10 M bear crawl 10 burpees 20 KB swings 10 burpees 30 alt lunges 10 burpees 40 sit ups 10 burpees 50 air squats Time: …