EMOTM for 10 Minutes
5 OHS (115#)
5 Burpees

7 sets of

1 snatch - attempted squat snatch
+
2 OHS

Tabatta
Box Jump 20′
1min Rest
Push-up
1min Rest
ABMAT Sit-up
1min Rest
Bottom to Bottom Squat

20 sec of work, 10 sec of rest, 8 rounds of each exercise before moving to the next, with 1 min of rest between. The Bottom to Bottom Squat you rest in the bottom of the Squat.

==================================
91 - box jumps
54 - push ups (very weak, need to improve this!)
110 - ABMAT
72 - Bottom to bottom squats
Total reps: 327!

3 x 5 bench press = max 75 lbs

then…

21-15-9
deadlifts @ bodyweight - 120 lbs
ring push-ups - scaled to knees ring push-ups

Run 500m*
12 handstand push-ups - scaled box push-ups (20" box)
21 kettlebell swings (1.5/1.0) - used 12 kg KB

5 rounds

• 75 doubles/300 singles (rain backup plan)

30 minutes time limit

Completed 4 rounds and 300 singles

10x2 Back Squats
5x100 meter build ups
Tabata Sit-Ups
Mobility Work

Record Weight for last set of 2 squats.

5 rounds for max reps. There is NO time component to this WOD.

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

175 on bench

20 / 41
19 / 25
19 / rip

AMRAP 18 mins
2 MU
7 Power Clean @ 70kg
13 Burpees
19 Wall Balls @ 8kg 10ft target

First 2 rounds RX then skipped MUs all together which was the scaling option.

5 rds of:
Body Weight Bench Press and Pullups
No time limit.
Record total number of Bench Press and total number of Pullups
85#. Green band

Endurance:
WOD
EMOTM for 10 Min
5 DB Dead-lift
5 DB Power Clean
5 DB Push Jerk
(Dumbbells should = 45% body weight) (Use 16kg dumbell)
Rest 5 Minutes, then:
2k Row – Max Effort (Corrí en 15min. 2900m)