DB Bench Press: 5 x AMRAP

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Used 50lb. DBs
16-14-13-13-15

20 seconds of work 10 seconds of rest, for 8 intervals each movement

Pull-up
Push-up
Sit-up
Squats

SWOD- Deadlift 3x5 -- 135, 155, 175

Clean&Jerk 3x2+2, 2x1+2, 7x1+2

lepoja

Sumo deadlift 5 RM, then 4 reps, then 3 reps @ same weight

Men's WOD:

 "Grace"
   Complete 30 <a href='/journal/movements/16'>Clean &amp; Jerk</a>s at 135# for Time

   Aaron 7:00/ Ryan 8:30 (PR)

Ladies WOD:

 15 Min AMRAP of
 5 Hand Release <a href='/journal/movements/1175'>Push ups</a>
 10 <a href='/journal/movements/1689'>Burpees</a>
 15 <a href='/journal/movements/237'>DB Push Press</a>

WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

1 round is the combined front squat and push press (i.e. 10 front squat and 1 push press)

Rx - 115/75

Wrist killer... Heavy weight for me but I wanted to give it a shot as long as my form wasn't way off - it took me forever and form could have been better but overall I was happy with it.

WOD:

21.15.9

SDHP 115/75

HSPU

Then:

3 Rounds

1 min max Push-up 72

1 min Plank Holds

For TIme

50 Swings @24
100 Thrusters @40
50 Swings @24

Complete as many reps as possible in 7 minutes of:

• Bar-facing burpees

All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.