10 HSPU, then

21-15-9 of:

• Wall Balls #30
• Ring Push Ups

8:25

Rest 2 Min, then

30-20-10

One arm dumbbell snatch alt each arm #40
DU

6:00

Strength:

Push Press - 5c135, 5x155, 5x175, 5x195, 5x205

Metcon:

1 Rnd: 100 DUs, 80 P Press (65lbs), 60 Sit ups (legs straight), 40 Back Ext, 20 Jumping Lunges/leg, 1000m Row

Time- 13:15

Team WOD (w/ Heidi)

1 Rnd: 20 HSPU, 40 BJs (24/20), 60 KBs (53/35), 80 DUs, 100 WBs (20/14)

Time - 10:50

5x5 front squats
135 - 135- 145 - 135 - 135

Annie
50-40-30-20-10
double-unders and sit-ups

7:24

i should have practiced more double-unders before starting. I botched the first round and didn't get rolling until mid-way through the round of 40

WOD:

AMRAP in 10 minutes
5 KB swing left arm
5 KB clean and press left arm
5 KB snatch left arm
5 KB swing right arm
5 KB clean and press right arm
5 KB snatch right arm

KB= 1 pood
Score= 4 rounds + 8 reps

Heavy:
7 x ME Dips 40# (2,2,2,2,2,2,2)
7 x 3 Tire Jumps

Conditioning:
10 Tire lateral hurdles
10 dips
20 situps

6/10

Heavy:
7 x ME Pullups 40#

Conditioning: 5 Rounds
3 Chest to Ring Pullups (False Grip)
25 Double Unders
3 Chest to Ring Pullups (False Grip)
25 Double Unders

(15:02)

Group WOD Teams of Two

One partner works while the other holds the empty bar overhead , on barbell movements the person with the bar works and the other person holds bottom of a squat.

1 Round for time:

400m run

10 Muscle ups or 5 Rope climbs

20 HSPU’s

30 OHS Oly Bar

40 Pull ups

50 Thrusters Oly Bar

60 Box jumps 20”

70 Push Press Oly Bar

80 Press Ups

90 Deadlifts Oly Bar

100 squats

400m run

3.1 mile run with exercises each half mile
4 count 15 reps each
.5 mi- side straddle hops
1 mi-mountin climbers
1.5 mi- crunches
2 mi- cherry pickers
2.5 mi- hello dolly
3 mi- pushups

8xpullups

15 steam engines

Skill
6x2 Strict Muscle-ups (60s rest)
Max Strict Muscle-ups - 4
EMOM for 5 minutes: 20 single unders & 20 double unders

WOD
7 minute AMRAP of:
7 Thrusters (60kg)
7 Burpees
Heavy and diabolical!