“Victoria”

Time cap= 40mins, using only 1 bar.

5 Rounds
10 Thrusters 95/65
14 Box jumps 24/20
12 Sumo deadlift high pulls 95/65
12 Burpees
27 KBS 1.5/1p

Time 32ish and still finishing 4th round. Was hurting during the 6am workout but didn't modify. Was disappointed I had to quit. Only because I had to shower and get to work no later than 8am. Great Sunday Funday WOD for future.

Team wod:

Med ball cleans - 20 lbs
lunges
KB swings - 35 lbs
row - 250 m --- pace setter
sumo DL high pulls - 55 lbs
hang from bar

Warm-Up:
- Jump Rope
- Hand Stand Hold
- Hand Stand Walk
- Farmers Carry
- Walking Lunges

WOD #1: - 8:30
"Diane"
21-15-9
- Dead Lifts
- HSPU

REST 3 MINUTES

WOD #2: - 5:38
"Annie"
50-40-30-20-10
- DU's
- Sit Ups

WarmUp:
25 Thrusters Unbroken (20kgs)
30 PullUps
15 Pistol Squats

Strength:
8-6-4-2 Push Press 30kgs,40,50,60

MetCon:

---

3 rds
10 OHS (30-35kgs)
15 GHD SitUps

---

5rds
1 Hang Clean (60kgs)
1 Push Press (60kgs)

---

5 Rounds for Time:
Run 400m
15 Overhead Squats, 95#/65#

19:53

3 rounds
15 hang power snatch 135/95 (hice 15 con 40kg y resto 30kg)
15 hspu

4 Rounds Hanging Squat Cleans @ 55% of 1RM

135

Then

50 snatches for time 50% 1RM

95

4:13

SWOD
Bench Press- 10-8-6-4-2-1-1-1
20 min.
Maxed out @ 185 lbs Best I have done so far

WOD
10 rounds for max distance of:
1 min. -Row
1 min. -Rest
Did 2688 meters

5-15-13
Warm Up
Group 15 min.

WOD
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jumps, (24,20 inch box)
30 Wall ball shots, (20,14 pound ball)

Push Press
3x2@90%

10-1 partner ladder
*partner 1 does 10 wallballs, then partner 2 does 10, then partner 1 does 9 wallballs, then partner 2 does 9 wallballs, etc. Stay on same exercise until you ladder down 10-1, then go to next exercise and ladder down.

Wallballs 20lbs and 30 lbs
Toes to bar
Overhead Swings 44 lbs and 53lbs
Box jumps
Airdyne (calories)

Finished even after 25 min time cap.