Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

5 x 5 Front Squat
That means each set is a significant emotional event

Then for score: 1 minute of each exercise as many reps as possible
Thruster 95/65
Sledge strikes
Pullups
Box Jumps
Rest 1 minute
Then do it again!

5@105 5@115 1@125 1@135 ran out of time.

Thrusters 10/8
Sledge didn't count
Pullups 10/8
Box Jumps didn't count

• 6 burpees

Lift: Thruster 10-8-6-4 as warm-up

WOD: Rahoi

12 box jumps
6 thrusters 95/65
6 bar facing burpees

AMRAP 12 min.

For time;

500m row

Then,

30-20-10

Hang Power Cleans 95/65

Pull ups

KBS 1.5/1p

Burpees

7 Cleans
7 C2B
7 Burpees

Invictus May 17 2014

Front squat
3 x 2 reps
Rest as needed between sets

Lift: deadlift 5-5-5

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.

3rds, untimed
500m row
10 bench press 135# + 40# chains
10 KB Swing 2pd
4 Muscle ups

3 rounds
400 m run
21 kettlebell swing (8 kg)
12 box jumps

Time Cap: 18mins

40 Sumo Deadlifts
40 Lateral Burpee Over Bar
40 Box Jumps
40 Double Unders

RX: 155/95
SC1: 135/85
SC: Lower Weight