For time.

50 sub lateral hops
50 burpees
50 sit ups
50 push press 65lbs
50 jump squats 65lbs
50 knees to elbow
50 walking lunge step (25 each side)
50 kb swings
50 wall balls 20lbs
50 cal airdyne/rower (ensure this is the last station prior to completion of workout, i.e. light at the end of the tunnel)
Stop light run

Pre-WOD:
-Work up to a heavy set of: 3 Back Squats & 3 Weighted Pull Ups
75 95 105 115 125 135 145 - dead hang pull ups

For TIme:
35, 25, 15
-KB Swings (#53/35)
-KB Weighted Sit Ups (#53/35)
Rx!

3RM Snatch 3 RM

Friday, 1/29/2016

Focus: Work up to 65% of body weight; then:

 

10 min. EMOM of

10 Pendlay Rows @ 65%

 

[Focus on Form]

 

MetCon:

4 RFT:

400m Run

12 Jumping/Split Lunges

16 Russian Twists (L1- 25/10; L2- 35/15; L3- 45/25)

20 Supermans

 

Score: Weight / Time

Split Jerk 1-1-1-1-1

Then,

“Jackie”

1000m row

50 Thrusters 45#

30 Pull ups

3 miles on the treadmill in a Chicago hotel.

"KB Snatches, Sit Ups and Run"

3RFT:
20 kb snatches (10 per)
30 sit ups
400m run (400 m row instead rt knee injury)

12 min AMRAP:

5 Burpees
10 Sit Ups
15 KBS
Run 250m

First ever WOD! Hardest thing I ever did... can't wait to how much I have improved

15min Perform:

400m Farmers Carry 2 KB's

AMRAP in Time Remaining

7 Thrusters (wallball)
7 Burpees
7 KB Snatch Per Arm

In 15 minutes, Complete 10 rounds of cindy and AMRAP wall ball in time remaining.

-Score is total wall ball + rounds of cindy

1 Rounds of cindy is

5 pull ups
10 push ups
15 Squats