A..
6 rds 3 min AMRAP:
5 OHS 115#
7 box jump 30""
10 KBS - 2 pood
1 minute rest
1rd: 2rds
2rd: 2rds+2
3rd: 2rds+2
4 rd: 2rds+3
5rd: 2rds+5

B. suitcase carry - 90# KB
done.

Partner WOD
30min AMRAP
One partner runs 400m while other partner performs AMRAP
A) C&J (65)
B) Front rack lunge (65)
C) DU (10=1 rep)
D) Burpee

RX. 296

A.
Strict HSPU 5x2
-done

B.
BTK snatch push press 5x5
-95,115,135,145, 155
-push press with wide grip is aggravating to left shoulder. need either closer grip for push press, or stict press for snatch grip

C.
BTK Jerk - work up to heavy single
-225,245,255

D.
9-7-5
MU
Power Clean 185
8:53.
rd1: 2:58. 4-2-1-1-1
rd2: 3:29. 2-1-1-1-1-1
rd3: 2:24. 1-1-1-1-1
-aggravating to left shoulder.

E.
BTK strict press 3x6
-75,95,95

For Time*
100 Sit-ups
80 Lunges
60 Push-ups
40 box jumps
20 Explosive Wall Ball Shots @30#
EMOM 5 Squats on the “Plates of Shame”
*This workout is a chipper. You are to progress through the listed exercises as quickly as possible. During the workout you must complete 5 squats on the “Plates of Shame” before moving on to the next exercise.

A. Box Squat 6x 3 reps
-225,225,235,235,245,245

B. Deadlift - work to a heavy double
- 130kg (286#), 150kg (330), 160kg (352), 170kg (374) (mixed grip).

C. Every 4 min 15 sec airdyne 100% x5
- RPMs dropped off after 1st set from about 150 to 120 for the rest. down to 116 peak on last set.

D. sled drag.
- one set down and bag w/135#
-two sets of four lengths with 170# and weight vest. forward walk. calves were burning

Clean 5-5-3-3-1 <35-35-55-65-70-75-80-85 (really wanted to try for 90 to PR, but did not have time. did not expect to feel good about these, but did!!!)--certainly helped my confidence in the wod.

Then,

“Elizabeth”

21-15-9

Cleans 135/95 (FULL cleans) <--55# (want to break 21 in half, 15 into 1/2 or thirds, and last all the way through even if it means long breaks)

Ring dips-purple band

Team "Chief Wenatchee"

Against a 5 Minute Running Clock, Complete as Many Rounds and Reps As Possible Of:
3 Pull-ups
6 Push-ups
9 Air Squats
In teams of 2, partners alternate after each round. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.

22 total rounds

A. 3x3 OHS
B. 5 RFT
50 DU
20 Power Snatches, 75#

A. 22-225-235
B. 10:32

Group warm up, then

Tabata

Goblet squats 1.5/1p
KBS 1.5/1p
Abmats
Box jumps 24/20

Too light on kbs (green)
Box jumps failed - used 2-45 plates

31

WOD # 1 for the CFSC Challenge- Email me the results of both WOD’s, and both % from the Bod Pod. Second WOD is 4/10.

Group warm up, then,

“Jackie”

For time;

1000m Row

50 Thrusters 45# (Need to get consecutives)

30 Pull ups. (Ring pulls)

Then, with time remaining in class- Practice something you suck at!