AMRAP:

15 DL @ 205#
15 MB Sprawls

Got 4.5 rounds

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

2 minutes better...pull ups went well today...guess that is why I tore

For time:
20 parallette shoot-throughs
30 goblette squats @ 35#
40 box jumps @ 24"
50 burpees

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

13:50

There is no description for this WOD as it is stat.

Power Clean (Max) 1 RM

5rm back squat

warm up: Tabata Squats, 60 second plank hold, tabata ring rows 60 second plank hold

SWOD Warm Up Burgener with bar then clean complex with bar.

SWOD: Snatch 5 minutes

Met-Con:

21 – 15 -9
power snatch (105, 75)
bar facing Burpees

Rest 2 min then:

800 Meter Run w/ Medball (20, 14)

100 Box Jumps (24, 20)

800 Meter Run w/ Medball (20, 14)

Front Squat 2RM 175x2; 185 for 1
5min Rest then:

“Chief” 3 min AMRAP
3 Power Cleans
6 Push ups
9 Air Squats
Rest 1:00 min
Repeat for a total of 5 cycles - 25+1 clean. This is a PR by 3 full rounds!

S.W.O.D

B.S. 3-3-3-1-1-1

*We are setting new PR for every body to re adjust the up coming workouts.

Then. . .

3 Rounds for time of:

355m Run
12 Combo's
21 K.B.S 35% of B.W