Wednesday 9/5 WOD: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps (24/20″) 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, (2/1.5 pood) Masters (purple/orange) 30 Sit-ups 20 Hang squat cleans (35/25#Dumb bells) Masters (30/20#) 25 Back extensions 30 Wall ball shots (20/14#) 3 …
“Diane” 21-15-9 deadlift (225/155) HSPU Time: 11:39 Rx weight / box hspu
Light workout at home tonight. Not timed. 100 push ups 100 sit ups
AMRAP 20 min 5 thrusters 10 d/u 7 power cleans 10 d/u 10 SDHP 10 d/u (95/65) m-75/55 *same weight for all movements 4 rds + 3 thrusters Rx
21-15-9 hang squat clean (95/65) m-75/55 hspu deadlift (185/125) m-165/115 ring dip Time: 29:28 box hspu, blue band ring dips, Rx weight (temp in the high 90’s)
Bench 5-5-3-3-1-1-1 Results: 115 (5) 145 (5) 155 (3) 165 (3)(pr) 175 (1)(f) 175 (1) success (pr) 180 (1)(f)
Partner “Helen” teams of 2 3 RFT 400 m run 21 kb swings (53#/35#) 12 pull ups Cash out 50 burpees (25 each at the same time) Partners must carry the kb with them on the 400 m run. Each partner must do at least one rep of each exercise …
3 rds 9 front squats (180/120) m 135/105 12 strict pull ups 50 double unders Time: 21:24 (#145 1st round, #135 2nd and 3rd round. Most pullups were kipping)
Tabata Something Else pull ups push ups sit ups squats 8 sets each exercise (20 sec work, 10 sec rest) Results: 30 Total: 254 (tied my best total score. Tried pacing my rounds and I think I held back a little on the pull ups and push ups. Try for …
“Filthy Fifty” For time: 50 Box jump, (24/20″) 50 Jumping pull-ups 50 Kettlebell swings, (1, 1/2 pood) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, (45/35#) 50 Back extensions 50 Wall ball shots, (20/14#) 50 Burpees 50 Double unders Time: 44:03 very hot, felt dizzy, lots of …