Standing Hammer Curl (EachArm)
8 x 16kg = 256
10 x 18kg = 360
8 x 20kg = 320
TOTAL=936

Weighted Dip
BW+20kg * 8 = 840
BW+20kg * 8 = 840
BW+20kg * 8 = 840
TOTAL=2,520kg

Reverse Ezi Barl Curl (Preacher)
22.5kg x 8 = 180kg
22.5kg x 8 = 180kg
22.5kg x 8 = 180kg
TOTAL = 540kg

Seated Barbell Tricep Press
22.5kg x 8 = 180kg
30kg x 8 = 240kg
30kg x 8 = 240kg
TOTAL = 660kg

Standing Barbell Curl
30kg x 8 = 240kg
30kg x 8 = 240kg
30kg x 8 = 240kg
TOTAL = 720kg

Cable tricep push down:
26.25kg x 8 = 210
28.75kg x 8 = 230
28.75kg x 8 = 230
TOTAL = 670

TOTAL= 6046

“Karen”
150 wall balls (20/25) = used 15 lbs ball

then..

2 x 500m row - 2:25/2:27

4 rounds for time:

5 muscle ups --- scaled down to 15 assisted pull-ups* and 15 assisted dips
245 pound Deadlift, 10 reps --- scaled down to 90 lbs

15 GHD Sit-ups --- scaled down to just sit ups

*using black belt for assist. I feel like my arms are still shot from the previous day's WOD. I was using the green belt the previous day.

Warm Up: Joint Mobil­ity fol­lowed by
KB / MB Com­plex — 2 Rounds
12 Swings
12 Fig­ure 8s
12 1 Arm Snatch
12 1 Arm Snatch
12 Gob­let Squats
12 Halos

Work: c/o Cross­Fit Modesto

5min. AMRAP (I did 4 rounds 60 reps)
5 Power Cleans ( m-135# )
10 Alter­nat­ing Pis­tol Squats

2min. REST

3min. AMRAP (I did 8.5 rounds or 51reps)
3 Chest 2 Bar Pull Ups
3 Burpees

1min. REST

2min. AMRAP (I did 10 reps)
Bar­Bell Ground to Over­Head
COUNT TOTAL REPS

Recov­ery: 500m Row

5 Rounds

10 Bodyweight Deadlift, 95lbs

15 Kettlebell Swing 1.5/1pood (green)

30 Double Unders, 90 singles

18:11

rest 5 min then

3 Rounds

1 min ABMAT

1 min Plank Hold

50-40-30-20-10 for time:
air squats
sit-ups
double unders (or 3x single unders)

3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM

5 minutes Rest:

15 minute AMRAP

5 HSPU

10 HPC 135/95

Shuttle Run 5,10,15m

I did 115lb on shoulder press and 9 1/3 rounds on the WOD.

AMRAP 20

30 Overhead Squats 42,5/30kg
30 Box Jumps 24/20"
30 Toes to Bar
30/21 Calorie Row (nyt on semmoinen hätätilanne että miehet kerkesivät etemmäs rannasta ennen polttoaineen loppumista)

Min 1 - 12 calorie rows
Min 2 - 10 Wallballs 10kg
Min 3 - 50 double unders or 100 skips

AMRAP in 12 minutes:

Rx

12 wallballs 20lb/14lb, both to 10ft

5 ground-to-overhead 155/105

Team Member 1 will begin where at the bar area for G2O. On 3-2-1-GO, the athlete will run to the wall to begin the wallballs. Complete the wallballs then proceed back to the bar area to perform the G2O. The round is complete as soon Team Member 1 locks out the last G2O. Team Members MUST slap hands in transition from one member to the other, or after each round Team Member 1 will perform round 1 while the other rests and Team Member 2, will perform round 2…. and back and forth.

Each athlete will start at the bar area and run to the wall on 3-2-1-GO. The wallball will be caught on the last rep and put down at the base of the wall before proceeding to the G2O area.

SCORE IS MAX REPS (Rounds + Reps). There are 17 reps per round.

Team EarMuffs completed 7 rounds 1/2 (12 wallballs). TMFK went 1st so he completed 4 rounds and I completed 3 full rounds and 12 wall balls putting us in 25th place out of 37 teams for this WOD!