Strength WOD 5x5x5 Thruster WOD 5 Pull ups 10 Deadlift (245/165) 15 Abmat Sit-ups Sprint 50 meters 5 Pull-ups 10 Deadlift 15 Abmat Sit-ups Sprint 100 meteres 5 Pull-ups 10 Deadlift 15 Abmat Sit-ups Sprint 150 meters Strength WOD: Thrusters #95, #115, #120 (got to #120, but couldn’t complete 5 in a …
WOD 3 rds for time of: Row 500 meters Run 600 meters 15 Burpee box jumps 120 foot DB Carry (45#35#) Time: 37:01 (first round used #45 plates, second and third round I used #35 plates for the DB carry)
WOD 1,600 meter run 50 Chest-to-bar pull-ups 100 Hand-release push-ups 200 Squats 1,600 meter run Time: 53:25 (regular pull-ups)
WOD “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep BS: 235, 240 (pr) SP: 115 (pr tie) DL: 275, 295, 315 (pr) Total: 670
WOD 5 rounds for time of: 5 Overhead squat, (135/85) 10 Toes to bar 15 dumbbell Hang squat clean (40/30) 20 Double-unders Time: 31:31 (85# overhead squats and 30# dumbbell)
WOD “Chelsea” EMOM 30 min: 5 Pull Ups, 10 Push Ups, 15 Squats. Score total minutes completed. Total: 4 rounds +3 squats
WOD (1.5/1 Pood (alt arms) 18 KB Squat Cleans, Run 800 meters, 30 KB Squat Cleans, Run 400 meters, 42 KB Squat Cleans, Run around building Time: 21:26 1 pood
WOD 2 10 min clean and jerk 135/95 1 min = 1 rep 2 min = 2 rep … 10 3 rounds + 4 sloppy ones on round 4. Rx
Wod 1 “Karen” 150 wall balls 20/14 Time: 11:29
Team WOD For Time: 150 Kettle Bell Swings (1.5/1) 150 MB Throws to a partner (no dropping) 150 SDHP’s (65/45) 150 Push-Ups 400m Run with 3 burpee stations (10 total) Time: 19:47 with Adam and Wendy