100 box jumps against time

30-20-10 for time,
Cal Row
Thrusters @35
Burpee over rower

3rds of 1min plank rotations.

Tabata bottom to bottom squats.

Row 2K

WOD:

A. split jerk: 2-2-2-2-2 E2MOM

split jerk 1-1-1-1-1 E2MOM

B. 9 minute AMRAP

50 double unders

10 T2B

6 split jerks, alternating feet 135/95

10 Right Arm Dumbbell Thrusters @ 45lbs
10 Left Arm Dumbbell Thrusters @ 45lbs
25 Double Unders

5 Rounds

Bonus: Post WOD 1 Mile Run 09:02 (Slow, but after this WOD it will do)

Cracking WOD in The Den with Mrs N.
10-2 in 2s
Wall climbs
Double Kettlebell Swings (2 x 16kg/2 x 10 Kg)
Dumbbell Snatch (22.5kg/15kg)
Chest to bar pull ups.
50 single unders between number changes.
16:45 / 21:37 ![]

Emom 12min
4rds.
1.min bike/row 13-18cal
2.min GHD/Sit up x10-20
3.min DL x 5

2 min rest

Emom 12min
4rds.
1.min run 3 rds.
2.min T2B x 8-12
3.min MU/T2B/Pull-up x 1-5

2 min rest

Emom 12min
4rds.
1.min DU 45s
2.min box jump 60/75cm
3.min HSPU x 5-10

Death By Wallballs #20/14

Warm up:
Barbell complex x 5
Dead lift
Power clean
Front squat
Overhead
95lbs

10
8
...
2
Clean and jerks
85, 95,95,95,105

4 kierrosta:
20 lapapunnerrusta (punnerrusliike hartioissa, kädet pysyy suorana)
4 kuppia, pidä 10 sek per kerta
10 pomppuleukaa (hypätään ylös, pidetään vastaan alasmentäessä)
20 askelkyykkyä (10 per puoli)

Tulokseen tehdyt kierrokset!! Muista peukuttaa myös muita tekijöitä!!