3rds, untimed
500m row
10 bench press 135# + 40# chains
10 KB Swing 2pd
4 Muscle ups

Lift: deadlift 5-5-5

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.

Invictus May 17 2014

Front squat
3 x 2 reps
Rest as needed between sets

For time;

500m row

Then,

30-20-10

Hang Power Cleans 95/65

Pull ups

KBS 1.5/1p

Burpees

Lift: Thruster 10-8-6-4 as warm-up

WOD: Rahoi

12 box jumps
6 thrusters 95/65
6 bar facing burpees

AMRAP 12 min.

5 x 5 Front Squat
That means each set is a significant emotional event

Then for score: 1 minute of each exercise as many reps as possible
Thruster 95/65
Sledge strikes
Pullups
Box Jumps
Rest 1 minute
Then do it again!

5@105 5@115 1@125 1@135 ran out of time.

Thrusters 10/8
Sledge didn't count
Pullups 10/8
Box Jumps didn't count

• 6 burpees

A.
Three sets, not for time, of:
15′ Rope Climbs x 3-4 reps > 3
Muscle-Ups x 4-8 unbroken reps > 2 reps, green & blue rb
L-Sit x 30-45 seconds > 30 sec
B.
Six sets for times of: > 5 sets
20-Meter Suicide Sprint > ei tehty
155/105 lb Shoulder to Overhead x 12 reps > 47kg, skaalattu 40kg
20-Meter Suicide Sprint
Chest-to-Bar Pull-Ups x 12 reps > 8 reps
Rest 4 minutes
Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.

Results: 3.20, 3.26, 3.16, 3.19, 3.39 = 33.02
Avg/max HR 160/190

Lift: Power Clean 3-2-1-1

WOD: Football Gone Bad

DB Thrusters 45/35
Box Jumps
Push-ups
Double-unders
Row

One min at each station, 3 rounds, one min. rest between rounds

800M Run
30 TTB
30 Box Jump 24/20"
30 KB Swing #53/35
50M OH Lunges #45/25
50 Push ups
30 OHS #95/65 (20@#75)

3 Rounds for time:

3 MU- BAR
50 Air Squats

• 7 Unbroken BAR MU