Skill-work: 3 Rounds For Skill 12 Heavy Landmine pause hack squats 12 Heavy Front Foot elevated Lunges quad focus 12 barbell Goodmornings 75 sec Plank (advanced weighted) Conditioning: “Unbroken” 21-15-12-9 Thrusters (95/65) KB Swings (70,53) ALL WORK MUST BE UNBROKEN!!!! Cash Out: Max Effort 800M Run Time: 11:00 (75# thrusters, …
WOD 12 min AMRAP 10 strict press (95#) 10 deadlifts (185#) 10 bar facing burpees Total: 3 rounds + 2 strict presses
WOD 1000m row 2 min rest 1000m row Time: 10:18
Added new baseboards to the kitchen island Time: 7:30:00 (1924 calories, 91 bpm)
WOD 200m farmer carry (1.25pd kb each arm) 3 rounds 50 double unders 25 hand release push-ups 25 wall balls (20#) 200m farmer carry (1.25pd kb each arm) Time: 23:57 (some knee push-ups on rounds 2 and 3)
Body surfing at T Street beach w/ Kat WOD 12 min AMRAP 15 power snatch (75#) 15 k2e 15 cal row Total: 2 rounds + 1 cal (completed third round after time expired)
WOD 20 min – 1 min stations 1 min 12/15 cal row 1 min 10 burpees 1 min 12 step-ups w/ dumbbells (30#) 1 min rest Total: 12 cal on rounds 1-2, 15 cal on rounds 3-5
WOD “Fran” 21 – 15 – 9 Thrusters (95) Pull-ups Time: 12:45 (Rx for Fran portion) *5 min rest then 1000m row Time: 21:54
WOD 10-9-8-7-6-5-4-3-2-1 SDHP (95/65) front squats 100m run between rounds Time: 21:30 Rx
WOD “Dirty Diane” 21-15-9 Deadlifts (225/155) Hand stand push-ups 60 double unders after each round Time: 17:48 (225, regular push-ups, hspu on final 2 reps)