• 4 X 4 Min AMRAP of:
Double Unders 30 reps
MB Wall Ball (9/6Kg) 20 reps
Toes to Bar 10 reps
1:00 rest each AMRAP
Lo score è continuo, per esempio se alla fine del primo AMRAP ti sei fermato a 5 Toes to Bar al
inzio del secondo AMRAP riprendi dal sesto Toes to Bar.

High bar back squat PR @ 375lb. Failed 385.

Open WOD 12.2 (snatches)
Last year = 67
Now = 68... Not really fresh though. This is my third day on.

HBBS:
5x10 @ 95#

Soreness: 5

21-15-9

Thruster #135
Pull-up

100 double unders

5 hanging knee raises
10 deadlifts, 45 lbs
15 crossfit sit-ups
50 jumping jacks
5 hanging knee raises
10 deadlifts, 45 lbs
15 crossfit sit-ups
100 jumping jacks
5 hanging knee raises
10 deadlifts, 45 lbs
15 crossfit sit-ups
150 jumping jacks
5 hanging knee raises
10 deadlifts, 45 lbs
15 crossfit sit-ups
200 jumping jacks

Metcon 1:

3 Rnds - 250m row, 15 burpees

Time - 5:23

Metcon 2:

3 Rnds - 50 DUs, 25 WBs (20lbs)

Time - 7:40

Strength:

Push Press - 1x135, 1x155, 1x198, 1x220, 1x231, 1x242

Front Squats - 1x225, 1x245, 1x265, 1x285, 1x315 (new PR)

Metcon:

Team WOD (4 member teams - 2G/2B) - 100 Power Cleans (155/105), 100 GHD SUs, 100 SDHP (95/65), Snatches (135/95), 100 Box Jumps (24")....Also had to complete a 4000m row as a team...One member had to be rowing at all times in order for the other team members to be able to complete the other parts of the workout...You could split reps and work however you wanted.

Time - 24:23

cleans @ 150 lbs
3-3-3-3-3-3-4

push press @ 155 lbs
3-3-3-3-3-4-4

10 min met con
5 dips
10 kb swings @ 53 lbs
15 air squats
9 rounds

50-40-30-20-10
Doubleunders
Sit-ups