• 15-21 Min EMOM of:
1st Min
Ring Muscle Ups 3-7 reps
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
Row 200-250 m

1 x 1 korkeaveto + 3 tempaus, maksimi
3 x 3 korkeaveto + 3 tempaus, maksimi -5kg

WOD:

Helen

400m Run

21 KBS 1.5/1pood

12 Pull-up

Yellow KB=Rx+
Short Bus=Did not read or remember the number of pull-ups & did more than needed.

(hey it was 6am, as I was doing Pull-ups, I heard Cory say something about 15reps & thought this was 21-15-9...soooo at round 1 I did 21 Pull-ups, @ round 2 I did 15 pull-ups & then corrected. Thus I get a Short Bus descriptor on this one) Geez I can be a goober.

30 Power Snatches (63#)

Rest 3 minutes

20 Power Snatches (59#)

Rest 2 minutes

10 Power Snatches (44#)

4 sets:

4 front squats @80%

5 rounds for time:
-7 reps push press 52.5kg/35kg
-7 reps c2b or pull ups

4 Rounds for time
3 Deadlift, 1.5 x BW
6 Burpees
9 Box Jumps, 24/20

21-15-9-15-21
Porrasaskellus
Swing @12kg KB
Sit-up
Push-up

200m prowler run- 40# on the prowler
200m Run
100 squats
200m Run
Row 50 calories
200m Run
40 KBS (yellow)
200m Run
30 GHD Sit-ups
200m Run
20 burpees with 25# plate
200m Run
10 HSPU
200m Run
100 m waiter's walk, R Arm - 20#
100 m waiter's walk, L Arm - 20#
200m Run

Wow...& geez.

10-9-8-7-6-5-4-3-2-1

Pullups

Burpees

*Post Times