There is no description for this WOD as it is stat.

D Short Intervals

CFE STRENGTH & CONDITIONING WOD:
Five rounds for time of: (Time: 10:21)
5 Power Cleans 95#
12 Push ups
15 Knee to Elbow

ENDURANCE:
Run: 9 rounds of 1:00 on/1:00 off
6.5mph -> 8.2mph

For time - TC 25'

10 burpees truck jump
9 back squat @50/30
8 V-ups
7 mountain climbers
6 push-press
5 pull-ups
4 HSPU
3 squat clean

At the end of every exercise restart from the top

12 DB Snatch (20)
200m run
AMRAP 12min
8 rounds + 10 snatch

Back Squat week 1
75% x 5 (109)
80% x 5 (116)
85% for Max reps (123) - 3 reps

Kuperkeikkoja
Kärrynpyöriä
Puolvoltteja
Voltteja

PkWOD: 2000m row, 20 burpees, 2 miles assault bike, 20 burpees, 1000m row, 10 burpees, 1 mile assault bike, 10 burpees, 500m row, 5 burpees, 0,5 mile assault bike, 5 burpees. Syke 50-70%

“Helen”

400m Run

21 KBS 1.5/1p

12 Pull ups MOD (Green Band)

3 Rounds

First time using the Green band for pull ups. Was ok for the first 2 rounds, barely got up there for the last round. Might have to drop back to blue until I get a better feel for it :(

10.9.8.7.6.5.4.3.2.1..bodyweight for time.

Bench
Deadlift

195# on the bar for bench for the 10 reps wasn't bad, got 9 barely, and really struggled for 8..but then the rest weren't too bad. Deadlift was easier than the bench.

Mo/Stability/CD:
B2W,3 way shoulders, spiderman, pass thrus

Skill/strength:
hang power snatch 45lbs

WOD: Nancy
400m run
15 OH squats
5 RFT (15min cap)

WOD: Annie
50/40/30/20/10
DUs)
Ab mat sit ups