WOD 500m row 21 power snatch 21 hr push-ups 400m row 15 power snatch 15 hr push-ups 300m row 9 power snatch 9 hr push-ups 200m row 6 power snatch 6 push-ups Time: 15:09 75# (alternated hang power snatches and hang cleans, regular push-ups)
WOD Conditioning: 10 Rounds 10 Burpees 10 T2B 200 M Run Time: 30:32 (alternating rounds of burpees / push-ups and T2B / sit-ups and run / row)
WOD Conditioning: 10 Rounds 6 Power Cleans 8 lateral Burpee Hop Overs RX (135, 95) RX + ( 155, 105) Time: 16:57 (115, alternating rounds of burpees and push-ups)
WOD Bordesley (modified) 400m run 30 wall balls 400m row 30 burpees 400m run 30 sandbag lunges 400m row 30 HR push-ups 400m run 100m farmers carry 400m row 100 sit-ups Time: 23:29 (20#, 20#, 44#, alternating 200m run / row)
WOD Conditioning: Chipper 50 Jumping Pull-ups 4 Cone Suicide Sprint 50 HR Push Ups 4 Cone Suicide Sprint 50 weighted Walking Lunges (30/20) 4 Cone Suicide Sprint 50 DB Clean and Jerk (30/20) 4 Cone Suicide Sprint 50 Ring Rows 4 Cone Suicide Sprint 50 weighted Step Ups (30/20) 4 …
WOD w/ Owen Conditioning: Tabata 20 Secs Hard/10 secs Rest 8 Rounds Each Movement score total reps HP Snatch (75/55) Weighted Speed skaters Wall Balls Row Dball Slams (25.16) Total: average per round 8 HP snatch (75#) 16 speed skates 10 wall balls 5.5 cal row 7 dball slams (20)
WOD “GrAnnie” 50 – 40 – 30 – 20 – 10 Double unders and Sit-ups 6 clean and jerks between each round for a total of 30 (135) Time: 19:16 Rx (only 6 seconds slower than previous)
WOD Conditioning: 30-20-10-20-30 DB Thrusters (20/30) 6-5-4-5-6 Bar Muscle Ups Time: 19:40 (30#, double # of pull-ups)
WOD Conditioning: 8 Rounds 5 Clean & Jerks (135/95) 7 Box Jumps (24/20”) 100 M sprint Time: 20:37 (115#)
Warm up Washed cars WOD 1 km run (took me 6:00 minutes) 25 burpees 50 lunges 1000m row 30 hr push-ups 50 wall balls (20#) Time: 23:40