Strength WOD Weighted pull-ups 1-1-1-1-1 Conditioning WOD 21-18-15-12-9-6-3 reps for time of: Push press (75/55#) SDHP (75/55#) Results: Strength WOD 35, 40, 45, 53, 55.5 (53 max. Did not complete full pull-up with 55.5#) Conditioning WOD Time: 15:07 Rx
WOD “Grace” 30 Clean and Jerks (135/95) Time: 8:17 Rx (pr) Beat my previous best time by more than 2 minutes.
Team WOD Teams of 2 150 KBS 150 MB Throws to a partner (15′, no dropping) 150 SDHP’s (65/45) 150 hand release Push-Ups 400m Run with 3 burpee stations Team 5: Jennie, Heather, John = 35:09
WOD 7 rounds: 7 L-Pullups 14 SDHP (95/75) Time: 22:01
Team WOD @ 8am Teams of 5 6000m ROW 400 Thrusters (95/ 65) 600 Kettlebell Swing (1.5/ 1 pood) 600 Box Jumps 400 Wall Balls Team 2: 42:20
Strength 3-3-3 Push Press WOD AMRAP 20 min: 10 Squat snatch (95/65#) Run 200 meters 10 Knee to Elbow 4 rounds plus 5 squat snatches (#65) Broke a clamp so slowed me down a bit
WOD Teams of 3 Each member of the team must complete 30-20-10 of: SDHP’s 95/65 Box Jumps Burpees Wall balls 20/14 ** One team member will start on SDHP when they move on to next exercise the next team member will start. Only one team member can be on a …
WOD 15 min AMRAP for load and rounds: 5 HSPU 5 Squat cleans Results: 6 rounds + 1 squat clean (wall climb push ups, 115#)
Strength 5-5-5 Deadlift WOD 10 -> 1 reps for time: Ring dips push ups Box jumps (24/20) Time: 15:39 purple band ring dips Strength: 5x5x5 deadlifts 205, 225, 245
WOD “Fight Gone Bad” 3 rds of 5 – 1 min stations: Wall-ball: 20/14 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75/55 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75/55 pounds (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. On call of …