5 minute AMRAP [3 full rounds, plus T2B and 3 thrusters]
10 Toes to Bar
20 Thrusters (45 lbs)

2 minute break

5 minute AMRAP [4 full rounds, plus push-ups]
10 hand release push-up
20 back squat (45 lbs)

2 minute break

5 minute AMRAP [6 full rounds plus a few SDHP]
10 SDHP (45 lbs)
20 double-under

“Nancy”

5 Rounds

400m run

Overhead squat, 15 reps 95/65#

*Scaled 200m Run and 43# *

4 rounds 12 OHS's completed 11:26

95
115
135
145
150

Tämä on vaihtoehto päivän normiwodille. Lähinnä jos olit eilen ja teit kisaryhmän setit.

Row intervals
10 x 300 m, rest 1min between intervals

“Moore”

1 Rope climb <--3x1 rope let downs

Run 400m

Max Handstand push ups <--On tricep bars

20min AMRAP

Score is # of HSPU

5 rounds of running

4 min. squat max

Whittman”

7 rounds

15 KBS 1.5/1p
15 Power cleans 95/65
15 Box Jumps 24/20 <--step ups

Did all KBS straight until last 2 rounds. Power Cleans got better when I hook gripped & could then do 3 sets of 5 until end w/5 sets of 3. step ups b/c I did not trust myself on the box.

Shoulder Press Challenge L-10 “only 2 to go” failed today on this lift, only got 7 at 70lbs but I did 7 two times.

WOD: For Time

20 Deadlift 135/95

200m Run

20 KBS 1.5/1pood

200m Run

20 Front Squat 135/95

200m Run

20 Burpee

200m Run

20 Pull-up with the green band

200m Run

Box Jump 24/20

200m Run

20 Lunges

200m Run

7x3 back squat @ 75%, 115#
7x3 power clean (work up to a heavy triple), 95#, 105#

10min AMRAP
10 wallballs (20/14#) 12#
10 alternating dumbbell snatches (45/25#) 25# left, 15# right

Squat:
10x160
8x175
6x185
6x200
6x215

Front Squat:
5x125
5x145
5x155
5x155