15 Min to Heavy Thruster. Then: 4 Rounds for time 20 Thrusters 75#/53# 35 Double Unders ——————————————- At Home WOD 50 Double Unders / 25 Tuck jumps 50 jumping squats 50 DU/ 25 Tuck jumps 40 jumping squats 50 DU/25 tuck jumps 30 jumping squats 50 DU / 25 tuck jumps 20 jumping squats 50
Power Snatch 3-3-3 Then 50 Double Unders 10 Power Snatch 5 Bar Muscle Ups 40 Double Unders 8 Power Snatch 4 Bar Muscle ups 30 Double Unders 6 Power Snatch 3 Bar Muscle Ups 20 Double Unders 4 Power Snatch 2 Bar Muscle Ups 10 Double Unders 2 Power Snatch 1 Bar Muscle Up Snatch
Front Squats 3-3-3 Then: 21 Deadlifts 21 wall Balls 400 Meter Run 18 Deadlifts 18 Wall Balls 400 Meter Run 15 Deadlifts 15 Wall Balls 400 Meter Run 12 Deadlifts 12 Wall Balls 400 Meter Run 9 Deadlifts 9 Wall Balls Deadlift 155#/103# Wall Ball 20#/15# Post Loads and Times to
Press Test 1 Rep Max Then: 7 Rounds of: 200 Meter Run 7 Push Press 135/93 14 Box Jumps 21 situps Post Loads and Times to ZEN and Comments:
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then: 5 Rounds for time of: 5 Ring Muscle Ups 10 Over Head Squat 95/63 10 Toes Through Rings Post Loads and Times to ZEN and Comments:
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then: For a Total Score Complete: 3 Min Max Effort Hang Squat Cleans 95/63 3 Min Max Effort Box Jumps 24/20 1 min Rest 2 Min Max Effort Hang Squat Cleans 95/63
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then: 3 Rounds of: 20 OH Dumbbell Lunges 50/35 (10L/10R anyway) 30 Double Unders 20 Weighted Step Ups 50/35 (Alternating) 30 Double Unders Post Loads and Times to Zen and Comments:
Deadlift 7×1 Then: 14 Min AMRAP of: 800 Meter Run Then With Remaining Time Complete: 3 burpee box jump-overs 3 deadlifts (225/153) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc etc……. Post Loads and Times to ZEN And Comments:
Fit4ALL at 8:30am: 50 Double Unders or Singles 50 sit ups 25 Pushups 50’ plate Push 40 Doubles or Singles 40 Sit Ups 20 Pushups 50’ Plate Push 30 Doubles or Singles 30 Sit Ups 15 Push Ups 50’ Plate Push 20 Doubles or Singles 20 Sit-ups 10 Pushups 50’ Plate Push 10 Doubles or
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then For Time: 21-15-9-15-21 Cal on Airbike (Ski Erg if full only) Push press 95/63 Pullups Post Loads and Times to ZEN and Comments:
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then For Time: 3 Rounds of: 10 Power Snatch (135/93) 20 Toes To Bar 50 Air Squats Post Loads and Times to ZEN and Comments:
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then For Time: 30 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Overhead Squats 20 Box Jumps 10 Overhead Squats 30 Box Jumps Post Loads and Times to Zen and Comments:
