Open gym 4-7p

Make up wod from this week or previous week or benchmark.

• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/85Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Handstand Walks 30 m
1:00 rest

For time

1000m row
Rest 1 min
500m row
Rest 1 min
250m row
Rest 1 min
100m row

500 Meter Row
12 Deadlifts (125/85kg)
21 Box Jumps (75/60cm)

Warm Up

500m Row
Mobility Work

Skill/Strength

Thrusters -
3-3-3-3-3

Warmup type weight - I did 95lbs

WOD

For Time:

Air Force 95/65 RX - I did 75lbs

20 Thrusters
20 SDHP
20 Push Jerk
20 OH Squat

*** Every Minute on the Minute Complete 4 Burpees ***

On paper this looked easy enough... ha... not the case... this was a killer WOD

4 x 8

“End of the World”

2 rounds (40 min cap, unless the world ends before then)

Using ONE bar

21 Squat clean thrusters 95/35

50 double unders

21 power snatch

50 double unders

21 step ups with bar in rack position 20” box--mod 16" box

50 double unders

21 overhead squats

50 double unders

Thought I was going to fall off the 20" box & had to use the 16"

1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Banded Leg Curls: 3 x 25 ea. No rest.
1c) Landmine Rotations: 3 x 20-30 total. No rest.

A: Back squat 7rm + 2x7@90%
B: 5x 2clean pull + 1 Power clean
C: shoulder press 3x8

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps