10 rds on the two minutes
235/145 dead lift/hang clean, thruster
3 BJ 36/28
Skip through this!
4 cycle met con
3 min on 90 sec rest
4 times
AMRAP
9 KBS 2/1.5
18 DU
3 MU
Have you met Cindy's sister?
1, 2, 3, 4, 5...8, 9, 10
Deadlifts at 275/185
1 round of Cindy between each round
5 pull-ups
10 push-ups
15 air squats
Hang on, no really hang on!
Complete the following rounds and reps of the following movements
20-18-16-14-12-10 of air squats
10-8-6-4-2-1 Hang Cleans 155/105
1-1-1-1-1-1 Rope climb 15'
First round = 20-10-1 of squats, hang cleans and rope climbs,
round two = 18-8-1....
Open WOD 11.2
15 MIN AMRAP
9 deads 155/105
12 HR push Ups
15 BJ 24/20
Friday the 13th...
13 Push Press 115/85
13 Pull Ups
13 KBS 2/1.5
13 Sit Ups
13 Fr Squats
13 BacK extensions
2 rds, rest 2 minutes,
repeat 2 more times
Total rds = 6
A classic 306 WOD
7 RFT
7 Pwr snatch 115/85
7 T2B
7 Ring dips
WB and MU always fun!
30 WB
5 MU
20 Med Ball Twist (10 per side)
5 RFT
Heavy Fr Squats
On the two minutes
Fr squats pyramid
1-2-4-6-8-6-4-2-1
275/165
A+B=C
Part A: 500M row max effort!
Rest 10 minutes
Part B: 21-15-9
SDHP 135/95
HR Push Ups
Part C = wipe up sweat angel:)
Open WOD 11.1
10 MIN AMRAP
30 DU
15 Pwr Snatches 75/55
Blast from the past "Open 11.5"
20 MIN AMRAP
5 Pwr cleans 135/95
10 T2B
15 WB 20/14
8X8X8X8
8 RFT
8 reps 315/225 deads
8 reps of 2/1.5 KBS
8 reps of 2/1.5 Goblet Squat
Super Light Thursday!
200 DU
100 Sit-Ups
80 Push Ups
60 Air Squats
40 Pull Ups
20 Toes To Bar
10 MU
Heavy Wednesday
Clean and Jerk complex
2 Full cleans and 1 Jerk
On the two minutes
Go up 10 lbs after each two successful attempts
Rx starting weight 225/125
4 cycle met con
AMRAP for 3 min, 4 cycles, 90 sec rest
5 man makers 40/25
10 J.Lunges
3 MU
Like a Boss
10-1
135/95 8" Jumping back squat
HDST 2" deficit/flush
Bench and Snatch, YES!
On the two minutes
3 Pwr Snatches 185/105
5 Bench Presses 185/105
10 RDS
Saturday Sweat!
21-18-15-12-9-6-3 of
Fr squats 185/105
Pull Ups
DU
Fantastic Friday
9 OHS 135/95
9 Toes To Bars
7 RDS