Floor Press
5-5-5-5-5
165-185-215-235(3)-225

10 min. Airdyne @ Z2-Z3

SCORE: 201 calories

100 Abmat sit ups, slow and controlled

WOD
21 – 15 – 9
kettlebell swings (1.5/1.0)
toes to bar
3 wall climbs between sets

For Time:
10-8-6-4-2

-Dead Lift (#135/95)
-Hang Clean
-Push Press
-Walking Lunges with Bar

Metcon 1:

500m row, 50 DUs, 400m, 40, 300m, 30, 200m, 20, 100m, 10

Time - 10:23

Metcon 2:

10 Rnds: 10 WBs (20lbs), 10 Games Push ups, 10 Box Jumps (24")

Time - 19:40

“Bruck”

4 rounds (30min time cap)

400m Run

24 Back squats 185/130 <65#

24 Jerks 135/95<55#

made it through 3 rounds and then up to 9 push jerks (reps= 24BSq+9jerks).

5 Rounds

400m Row

50 Abmats

40 Push press 45/35 (Do not put the bar down)

30 Double unders

20 Box jumps 20in <--step ups after 1st round

10 Pull ups

5 Burpees

40min cap. Made it to the beginning of the 4th round, did the row & abmats & then stopped to go to work. ~34:24

200 double unders

for every miss, do 10 "box jumps" and 10 sit-ups.

*8 rounds

6 rounds on the Bethel track:

300m
150m run backward
25 sit-ups

Bethel to home