WOD Conditioning: For Time: 21 Deadlifts (225/155) 42 Calorie Row 84 Double-Unders 20 GHD Sit-ups 15 Deadlifts (225/155) 30 Calorie Row 60 Double-Unders 20 GHD Sit-ups 9 Deadlifts (225/155) 18 Calorie Row 36 Double-Unders 20 GHD Sit-ups Time: 29:22 (225#, regular sit-ups on 2 rounds)
Conditioning: Sprint Rounds !! E3MOM X 6 Rounds 10 Thrusters 6 Devils Press 100 M Sprint Total: 6 rounds (75# thrusters, 30# db, 2 rounds regular push-ups instead of devils press)
Weightlifting 2 rounds 10 bicep curls each arm 30 sec hang 30 sec plank Then… Bench press 10 x 115 10 x 135 10 x 155 Then… WOD Conditioning: 6 Rounds 12 HR Push-ups 8 DeadLifts (185) 10 T2B Time: 20:30
WOD Conditioning: 6 Rounds E2MOM 10 HS Cleans 10 C2B Pull-ups 50 M Sprint RX(95/65) Time: 20:38 (95#, half hang clean half hang squat cleans, half pull-ups half push-ups)
Skill-work: Test Max Effort 2K Row For Time Conditioning: AMRAP 12 Minutes 10 strict shoulder press 15 sit-ups 8 calories echo bike Row Time: 7:59 Total: 4 rounds + 4 strict shoulder press (70#)
WOD Conditioning: 2 X 5 MIN AMR 8 Clapping Push-ups 8 HP Snatch (95/65) 16 DU’s Total: 3 rounds, 3 rounds (banded push-ups, 75# snatch)
WOD Conditioning: 400 M Run Then 21-15-9 Pull-ups D Ball Slams (40/25) KB Swings (53/70) Then 400 M Run 21-15-9 Pull-ups D-Ball Slams (40/25) KB Swings (53/70) Then Run 400M Time: 45:44 (60 banded pull-ups, 30 kipping pull-ups, 20# d-ball, 1.25pd kb)
Weightlifting 3 rounds 15 lateral raises (12#) 15 bicep curls (20#) 15 lemon squeezer 3 rounds 15 upright rows (15#) 15 skull crushers (30#) 15 hanging knee raises w/ sides Time: 31:26
WOD Conditioning: For Time: 10-1 Clean and Jerks (95#) 20 DU’s between each round Time: 18:18
2.18 mile walk w/ Kat Time: 38:38 (17:43 average pace per mile, 374 calories, 90 bpm) Weightlifting 4 sets 10 bench press (115#) 10 GHD sit-ups 10 incline y raises (15#) 10 spider curls (20#) 10 obliques (1.5pd) 10 tricep push down (40#)