10-9-8-7-6-5-4-3-2-1 Front Squat (55#)
1-2-2-4-5-6-7-8-9-10 GHD Back Extensions

Feel kinda crummy...donated blood yesterday afternoon and still not feeling 100%. Plus I'm SUUUUUUUPER sore from Angie on Monday.

10:44

Women: Event 8

Complete as many rounds and reps as possible in Three minutes of:
20 calorie Row 

30 Wallball Shots, 14 pound ball

20 Toes to bar

30 Box jumps, 24″ box

20 Sumo-deadlit high-pull, 72 pound kettlebell

30 Burpees

20 Shoulder to overhead, 95 pounds

Sled pull

There will be 1 minute of rest before Event 9 begins

Event 9:

Complete as many rounds and reps as possible in Six minutes of:


20 calorie Row 


30 Wallball Shots, 14 pound ball


20 Toes to bar


30 Box jumps, 24″ box


20 Sumo-deadlit high-pull, 72 pound kettlebell
30 Burpees


20 Shoulder to overhead, 95 pounds
Sled pull

There will be 2 minutes of rest before Event 10 begins

Event 10:

For time:
20 calorie Row 

30 Wallball Shots, 14 pound ball


20 Toes to bar


30 Box jumps, 24″ box


20 Sumo-deadlit high-pull, 72 pound kettlebell


30 Burpees


20 Shoulder to overhead, 95 pounds


Sled pull

WOD: Front/Back Squats

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

THEN 2 Min Rest-- Back Squats 15 @ 75#
Front Squats 10 @ 75#

THEN 2 Min Rest-- Front Squat 5-135/5-155/5-175/5-185/5-205
Back Squat 5-155/5-185/5-205/5-225/5-245

THEN 2 Min Rest-- Met Con For Time
50 Air Squats
100 Ab Mat Sit ups
Ryan-3:45/Aaron 3:50

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/95

Box Jump 24/20

Wallball 20/14 10ft Target

3 rounds:
6-8 weighted pull-ups
10-12 db seated shoulder press
Max rep hspu (vara 1-2)

3 rounds:
1 käden kulmasoutu

For Time:

-50 Burpees
-50 Thrusters (45)
-200 Meter Walking Lunges
-50 Thrusters (45)
-50 Burpees

5 sets:
3 Snatch Pulls
- Build by feel
- Rest as needed

3 Rounds @ 1-2 RIR
8-12/side Single-leg hip thrusts
8-12/side KB sidebends
6-10 Reverse nordics

Lämmittely ja mobility

Harjoitellaan painonnostoa

Metcon 10min "mini cindy"
5 leukaa
10 punnerrusta
15 kyykkyä

Loppuvenyttelyt

For Time:
Front Squat(135/95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10