Skill;
Back Squat 3, 3, 3
WOD;
Tabata: 20 seconds of work, 10 seconds of rest, 8 cycles each of
One Ring, Ring Row
High Plank Hold
Pistol Squats
Hand Stand Hold
Cash Out;
2 x 400 Meters with Med Ball 20/14lb
Between cycle 1 and 2, rest the amount of time it took to complete cycle 1
‘Donut for the Dog’
For Time;
100 Double Unders
80 Jumping Pull Ups
60 Kettle Bell Swings 1.5/1pood
40 Box Jumps 30/24″
20 Ring Dips
WOD;
Complete as many rounds as possible in 25 minutes of:
20 One arm OH KB Lunge (L+R=2)
15 Situps
10 Pushups
Cashout;
2 x 800 Meters
*rest exactly 2 minutes between the two cycles
Complete as many rounds as possible in 7 minutes of:
7 Dead Lift 75/45lb
7 Hang Squat Clean 75/45lb
Rest 1 Min then;
Complete as many rounds as possible in 7 minutes of:
7 Turkish Getup 35/26lb KB
7 Hang Power Snatch 35/26lb KB
Rest 1 Min then;
Complete as many rounds as possible in 7 minutes of:
7 Push Press 75/45
7 KBS 35/26lb
7 Jump over Burpee Box Jump 20″
Skill;
Snatch Balance 3, 3, 3
WOD;
100 Over Head Squats 75/55lb
**EMOM complete 3 Burpee over bar, time starts with 3 BOBs
‘Emily’
Celebrating the life of Emily Byrne
5 Rounds for Time;
5 Dreya Rolls
9 Stiff Leg Dead Lift 95/65lb
13 Kettle Bell Swings 1.5/1pood
**Buy into each round with 32 bar hops (L+R=1)
8000lb/6000lb Challenge
Hang Position to Overhead, any means necessary
For Time: Choose one
Male:
1)155lb/52reps
2)135lb/60reps
3)95lb/85reps
4)75lbs/107reps
5)65lbs/124reps
Female:
1)100lb/60reps
2)85lbs/71reps
3)65lbs/93reps
4)55lbs/110reps
5)45lbs/134reps
6)35lbs/129reps=4500lbs
7)25lbs/120reps=3000lbs
Kaleena 7:00 @45
Trish 7:11 @ 45
Dave 7:12 @ 95
‘Cliffhanger’
For Time;
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Wall Ball 20/14lb @ 10′
Alternating with:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of
Med Ball Lunge 20/14lb (L+R=1 rep)
Skill;
Thruster 1, 1, 1
WOD;
Complete as many rounds as possible in 12 min of:
5 Power Snatch 135/95
7 Power Clean 135/95
9 Deadlift 135/95
Cash Out;
6 x 200 meters; rest between each cycle the length of time it took you to complete the previous run
Complete as many rounds as possible in 7 minutes of:
7 Pullups
7 Med Ball Cleans 20/14lb
Rest 1 Min then;
Complete as many rounds as possible in 7 minutes of:
7 Push Press 75/45
7 KBS 35/26lb
7 Jump over Burpee Box Jump 20″
Rest 1 Min then;
Complete as many rounds as possible in 7 minutes of:
7 Ring Dips
7 Pistol Squats (alternating legs, L+R=2)
