21/15/9
Box Jump
Power Snatch

Chest to bar pull ups

For time:

21-15-9

• HSPUs
• "chair" dips
• push-ups

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress

3 Rounds

Run 400 meters

10 Shoulder Press (95/65 lbs)

10 Push Press

10 Push Jerk

30 cleans

Pre WOD
Deadlift - 3 x 5 (last set to failure)
1st set - 235#
2nd set - 275#
3rd set - 305# (10 reps)

WOD
21-15-9
Box Jumps (24in)
Power Snatch (75#)
Chest to Bar Pull Ups

7:30

Post WOD
Tabata Sit ups

WOD: "Helen"

Run 400m
21 Kettlebell Swings
12 Pullups

Three rounds for time.

TTB: 10:35

MAX Clean & Jerk

Result: 05:00

Result: 155

95 (5) - 115 (1) - 135 (1) - 145 (1) - 155(1) - 165 (1) - 170 (1) - 175 (1) - 180(1) - 185(fail)

New PR at 180
Previous PR before shoulder injury was 185.

3 Rounds:

11 HSPU - used box

11 Pull-up - rings

11 Clapping Push-up - mod knees; but did clapping

then

33 T2B - mod leg raises

33 DU’s - 100 singles