Hero wod

For time:
50 squats
40 sit ups
30 push ups
20 burpees
10 pull up
20 burpees
30 push ups
40 sit ups
50 squats

2mile run after axercises are completed.

Every 4min.:
12/9 cal Air bike
9 Bar facing burpee
6 Power snatch (60/42.5)

• Go hard!
• Try to get under 1:30

21-15-9
GHD Situp
TTB

EMOTM for 15 minutes
2 power cleans 95#
6 rounds 95#, 1 round 100# (PR!), Failed two rounds, finished the rest at 85#

Post WOD:

Tabata situps

8,6,4,2 clean tng

PreWOD:
Deadlifts (add #10 to 1RM - now it's #175)
5 @ 75% - #135
5 @ 80% - #140
5+ @ 85% - #150

WOD - 15 min cap (can finish after cap time)
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts - #125
T2B (modified 2 to 1 sit ups or equal GHDs) Did situps for 6-1 round
Burpees
Finished: 17ish min

Class will be at 4:30 on Tuesday.

Skill:
8 min EMOM:
3 HSPU
3 pistols (each leg)

WOD:

"C.U.W.'s Dirty-Thirty"
Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

30 wall ball (20/14)
30 sit ups
30 box jumps
30 deadlifts (225/165)
30 DU (90 regular)
30 OH Squats (105/65)
30 pull ups
30 burpees

Back Squats:
-3 @ 80% of 1RM (255)
-3 @ 85% of 1RM (270)
-3+ @ 90% of 1RM (275)

Metcon, for time:
-21 front squats (135)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row

Buy In- 800m run

10-9-8-7……1

BW Deadlift (150lbs)

Over the box 24/20

KB Snatch 1.5/1p (reps for each arm) - MOD red kettlebell. Bad form.

Cash Out- 800m run

3 Rounds For Time:

10 single arm dumbbell row - Right Arm
10 single arm dumbbell row - Left Arm
10 Ring Dips - SCALED Green Band
10 Pistols - SCALED Green Band
10 Cleans 35 kg