10 deadlifts
1 round cindy
8 deadlifts
2 rounds cindy
6 deadlifts
3 rounds cindy
4 deadlifts
4 rounds cindy
2 deadlifts
5 rounds cindy

"Ton O' Thrusters"
Strength WOD:
1 Rep Max Thruster in 10 Minutes

Conditioning WOD:
20 Minute AMRAP
25 Thrusters (65/45)
10 Pull Ups
25 Double Unders
Core Work:
3 Rounds:
1 minute Hollow Rock
25 AbMat Sit Ups

Thruster: 115lbs.
AMRAP: 4 Rounds 10 Pull Ups

4x4min, 2min rest between
(A+B+A+B)

A: Run 400m + remaining time
AMRAP of: 5 Power Snatch, 10
Push-Up, 15 Air Squat

B: Row 500/400m + remaining
time AMRAP of: 24 DU, 6
Thruster

Overall RPE 4, very heavy
breathing.
Target: 2+ rounds both AMRAPS

4 rounds

70 DU
15 toes to bar

Holy-freaking-hell. This was the most exhausting, grind-it-out WOD I've done.

20 LBs Weighted Vest for All
75 Thrusters with 75 LBs
Run 800 meters
75 Pull Ups
Run 800 meters - Farmer Carry 52 LBs Kettle Bell
75 Push Press with 75 LBs
Run 800 meters
75 Squats
Run 800 meters - Farmer Carry 52 LBs Kettle Bell

Once all participants are done, the group finishes with 10 synchronized push ups.

Our coach got this workout from SealFit. I think we've all decided to stop letting him visit SealFit!

10 Dead Lifts (103#)
10 Knees to Elbows

3 Rounds

*Tempaus sylistä - tekniikka kepillä / kevyillä painoilla

5 x 3 tempaus sylistä

*Valakyykkytekniikka
*PEP-tekniikka & skaalaus

200 Meter Run
10 Sit Ups
12 Body Rows
8 Dips

6 Rounds for Time

1 Rep @ 100#

3 min AMRAP - 1 min Rest = 4 rounds

3 Push Ups
6 KB Swings (26#)
9 Squats

Round 1 = III + 15
Round 2 = III + 9
Round 3 = III + 8
Round 4 = III + 8