"Onerous"
(of a task, duty, or responsibility) involving an amount of effort and difficulty that is oppressively burdensome.

Pre-WOD:
5x3 Back Squat

WOD - For Time 20Min EMOM switching
10 Rounds of the following
- 15 Wall Balls (20#,15#) RX
- 3 Clean & Jerks (155#,105#) started with 85# dropped to 65#

Post:
Snatch Work- 3 position snatch at 55#

Strength:
E2MO2M 14min
3 reps power snatch (70/80%) (hice 5 con 45 y 2 con 50kg)
WOD
In team of 2 AMRAP 18
5 ohs 40kg
5 power Snatch 40kg
10 deadlift 40kg
10 burpees over bar
run 200m
(hicimos 9 rondas)

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
6x7 Hurdles Runs (0.76mx2, 0.84mx2, 0.91mx2)
6x4 Hurdles Runs + 3 Hurdles Runs (0.91mx2, 1.00mx2, 1.07mx2)
3x1 Hurdle Sprints at 1.00m
3x2 Hurdles Sprints at 1.00m (5-step)
10x3 Hurdles Sprints over 30m at 1.00m (5-step + 3-step) (5.20 seconds - 5.50 seconds)
6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
4x80m Easy Strides on Grass
Gymnastics (Handstand Holds, 10 BW Pullups + 5-4-3-2-1 Weighted Pullups 10kg, 15kg, 20kg, 25kg, 30kg)
1 Lap of the Infield + Static Stretching (Cooldown)

Start with 20 walking lunges then run 1 mile stopping to do 20 walking lunges at the completion of each quarter mile. Total 100 lunges.

This was a FAST lunchtime WOD of a mixup of exercises.
I forgot my shoes, so I did this in my socks at Eastern Athletic in SoHo
I did rounds of: 10 DL usually with 225 lbs (grip was the thing since no chaulk and bar was slick), 20 pushups, 20 air squats.
I just did rounds of this after I was warmed up and had done some other moves likee T2B and warmups with presses, and my normal DUs, etc.
I did this all pretty quickly and then went back to work for my Christmas party.
Good, Fun WOD.
I warmed up with DL of 115, 165, 185, 215, then went into my sets with 225 (4-5 rounds)

Strength
5x3 Backsquat
Then
12-9-6 Front Squat - pick your weight and stick with it. 1 min rest b/t rounds.

BS: 85, 105, 125, 135, 145(1)
FS: 75

WOD
"Annie"
50-40-30-20-10
Double under
Sit-up

RX. 9:20

Metcon1 :

1000m row - Time - 3:35

Metcon 2:

21-15-9-15-21 - Wall Balls (20lbs), Clapping Pushups

Time - 13:50

Weightlifting
6x3 Power Snatch (40kgx3, 50kgx3, 55kgx3x6)
6x2 Power Clean & Jerk (50kgx2, 60kgx2, 70kgx2)
5-5-4-3-2 Front Squats (70kg, 80kg, 90kg, 100kg)
3x10 Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts

Wendler Strength:

Front Squats - 3x215, 5x225, 5x240, 5x255

Metcon:

21 Deadlifts (225lbs), 9 Pullups, 9 Ring Dips, 15 DL, 7PUs, 7 RDs, 9 DLs, 5 PUs, 5RDs
Time - 7:19

Elements Work:

EMOM - K2E - Completed 1, 2, 3,........12 Total reps = 78

Pre-WOD:
- Work up to a heavy snatch; power or squat snatch
- 98# power snatch, 73# snatch balance

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch 65#
- 50 DUs between each set - Burpee/singles mod

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups 25#
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted