TUESDAY 130319
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
(5 rondas y 16 reps)

Thrusters, 15 lb

Heavy Bag Carry Up and Down Stairs 5 minutes
Sledgehammer on Tire 5 minutes
Cinder Block Drag 5 minutes

2 Rounds

This was rough. My traps are on fire.

2 Rounds
200m run
15 back squats (55#)
400m run
50 sit ups
200m run
15 thrusters (55#)
20:02

Dips Pyramid 1-8
Pull-up Pyramid 1-5

Cashout:

5RFT:
10 x goblet squat
10 x pushup

Strict Ring Dips 3 x Max Reps.
Then:-
“Five rounds for time of:
5 Deadlifts @ 100kg/70kg
10 Burpees
Beginner: Scale movement and load as necessary.
Advanced: Deadlift @ 125kg/85kg

Result - 7.6.6 (Blue Band) , 10:03 (80KG)

12min
Evens: 5 bench press 135#
Odds: 30 Double Unders

12min
Evens: 5 HSPU
Odds: 5 weighted pull ups 30#

Prone Banded Leg Curls: 3-4 x 25. Rest 60s.

"Annie"

50-40-30-20-10 of....

Double unders or Single Unders 150 120 90 60 30 11.16
Sit ups

Then last years Open workout 12.1

7min Burpees :) 61

"Isabel"

30 Snatches for time @ 60/ 40

then

1min on 1min off 200m sprints x 6