AMRAP - 5 mins
Rope Climb x 2
Burpees x 6
- 5 (even)

3 minute rest

AMRAP - 5 mins
Knees to Elbows x 8
Games Push Ups x 12
- 4 + 5 K2E's

7 RFT
10 1 DB Box Step 22,5/15

10 C2 bar
1 Legless Rope climb
1 d Ball shouldering 60/40

DESFORGES

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups (Modified with weight assist machine 70lbs)
135 pound Clean and jerk, 12 reps
20 Knees to elbows

46:21

Absolutely brutal. Completely gassed for the final two rounds. First 3 rounds in 25 min, then 21 minutes to complete next 2.

3 rounds
40 Double unders / 80 Singles
30 KB swings 45lbs
20 Dips

For time
30 cal bike
20 burpees
10 box jumps

24:00

AMRAP 20 min
400 m run
Max set Ring push-ups

Nicole ish...

Split Jerk 1-1-1-1-1-1-1

95
105
115
135(fail)
135
135
145(fail)

10# PR over previous snatch. Weakness is in form and execution, not strength, I think. I'm not comfortable or daring enough to throw myself under the bar in a vulnerable shoulder position.

For Time with Partner: ...I did it solo! :p

-100 Burpee Pull Ups (50)
-200 Drop Step Lunges (200)
-100 Sit Ups (100)

Partner WOD
100 Burpee Pull-Ups
200 Drop step lunges

100 Sit-Ups

My partner was Heather and she did a great job! I was not expecting to do this WOD when I walked through the door, but I am glad I did.

10 burpeeta
500m soutu
10 burpeeta
500m soutu
10 burpeeta
500m soutu

"Blackburns for shoulders" 3-5 kierrosta
+ yläkropan kova venyttely, erityisesti rinta ja hauis

20 Min AMRAP:
8 Pull-ups
8 Box-jumps
12 Kettlebell Swings