WOD w/ Kat 100m farmer carry (44/30) 50 cal Row 50 thrusters (45/35) 50 kb swings (44/20) 50 burpees (½ push-ups) 50 MBC (½ squat with med-ball) 50 box jumps 20″ (some step-ups) 50 pull ups (some ring rows) 50 t2b (10 t2b and 40 GHD) 50 cal row 100m …
Strength weightlifting 30 curls per arm (25#) 30 db push press per arm (30#) 25 push-ups Time: ~15:00
20 min AMRAP 3 squat cleans (115#) 4 pull-ups 5 push-ups 10 cal echo bike / 10 cal row (alternate each round) Total: 8 rounds + 3 squat cleans (completed 10 rounds after time expired)
WOD 3 Rds 800m run 40 kb swings 30 push-ups 20 GHD sit-ups Time: 36:28
WOD Conditioning: 4x 5 min AMRAP 3 Power Cleans (105#) 4 Box Jumps (24”) 5 Wall Balls (20#) Total: 18 rounds (5, 5, 4, 4,)
WOD 21-18-15-12-9-6-3 reps for time of: Echo bike calories Thrusters (55#) Time: 18:14
WOD Conditioning: “Helen” 3 rounds 400 M Run 21 KB Swings (53/35) 12 Pull-ups Time: 12:57 (44# db)
Skill-work: 2K Row Time Trial Conditioning: As Many Rounds in 14 Mins 15 T2B 20 DB Double Snatch 30 DU’s Total: 4 rounds (half t2b and half GHD, 20# both arms and 30# single arm snatches)
Weightlifting Curls (#25) Inclined presses (#30) Obliques (#30) Push-ups Time: 47:19
WOD Conditioning: AMR 14 mins 3 C2B Pull-ups 3 HR Push Ups 3 Box Jumps (24”, 20”) Add 3 reps each Round Total: 15 + 12 push-ups (completed 18th round after time expired)