SWOD: power cleans @ 140
chin ups 9/7/6

DWOD: Off-Season

Complete 6 rounds for time:

50 yard Farmer's Walk @ 65 lbs
Sprint 50 yards

DWOD: Off-Season

Complete 5 two minute rounds:

You have two minutes to complete the following:

10 35 lbs DB Thrusters
max rep pullups/rope hang

*Rest 60 seconds between rounds

First, do a heavy Fran

21-15-9

Thrusters 115
Pull ups

Then, do Grace

30 Clean and Jerks for time 135

I did 115lb on Fran then did 135lb on Grace. Rx+

10 Sumo Deadlift HighPull 105lbs
20 Jerks 105lbs
30 Over Head Squats 105lbs
40 Power Cleans 105lbs
50 Deadlifts 105lbs

Rx was 135lbs

5 rounds for time:
400m run/ I rowed it
15 O/H squats (95# M, 65# W)

AMRAP in 20min of:

15 Thrusters 65/45lbs
21 Jumping ‘chin over the bar’ pull-ups

6 rounds + 15 thrusters

hang cleans
2-2-2-2-2-2-2-2-2-2
185-185-185-185-185-185-205-205-205-205

5 rounds

20 kb swings 53#
20 air squats

5 rounds for time:
400m run
15 O/H squats (95# M, 65# W)

Last Nancy WOD was at 65 lb and time was 15:00. Improved. O/H squat felt better.

DeadLift 102kg
OHS 61kg

Fran

21-15-9

Thrusters 75#

Pull ups

Then, Grace

30 Clean and Jerks for time