- H/C: 50/5, 60/5, 65/5, 70/5, 65/5
(from the knee) - RDL: 50/5, 60/5, 65/5, 70/5, 65/5
- Partner WOD (for time): 100 MBS, 1 mi Run, 100 MBS
swap E/10 to 100, take MB on run, swap E/10 to 100
- 3 pos Sn: 50/2.2.2, 60/2.2.2, 65/2.2.2, 70/2.2.2, 70/2.2.2
2 ea from top down (hip, mid thigh, knee) - F/S + P/J: 50/5+1, 60/5+1, 65/5+1, 70/5+1, 70/5+1
- Min 1, 4, 7, 10, 13 = 10 WB
Min 2, 5, 8, 11, 14 = 10 Pull Ups
Min 3, 6, 9, 12, 15 = 50 DU
- S/J: 50/5, 60/5, 65/5, 70/5, 70/5
- B/S: 50/5, 60/5, 65/5, 70/5, 70/5
- M/C (A) 1:00/:30 20/18 cal C2 (5x)
3:00 recovery - M/C (B) 1:00/:30 12 D/L (225/173) (5x)
miss your # & make up w/ burpee
- H/C: 50/5, 60/5, 65/5, 70/5, 70/5
(from hip crease) - P/J: 50/5, 60/5, 65/5, 70/5, 70/5
- For Time: 2k C2 + 1 mi run
- H/S: 50/5, 60/5, 65/5, 70/5, 70/5
- F/S: 50/5, 60/5, 65/5, 70/5, 70/5
- "Fran" 21/15/9: Thrusters & Pull Ups
- E:90/10 cycles: 3 Sn Bal + 3 OHS
- 18:00 Partner WOD: ***I go, you go***
6 Pull Ups, 5 Dips, 4 D/L, 3 P/C, 2 F/S, 1 S2OH
- B/P: 5x5 @ 65% (speed is focus)
immediately drop into 10 HRPU - 3 RFTR...1:00 ME Burpee Box Jump, 1:00 Recovery
1:00 ME TTB, 1:00 Recovery
1:00 ME C2 cal, 1:00 Recovery
- E:90/10 cycles...3 HPS + 3 OHS
- AMRAP/12: Alt (A) & (B)
(A) 3 Pull Up, 6 Push Up, 9 Squats
(B) 9 D/L, 6 HPC, 3 PJ
- Pendlay Total: 1RM in P/C, PP, B/S
- Snatch: 5x3 @ 85% 1RM
- Iso Hold: KB Goblet Squat & Lunges
- Broad Jump
- MB Scoop Toss
- Jerk: 5x3 @ 85% 1RM
- 5 RFT: (10 ea) Pull Up & Burpee
- 2:00 Recovery
- 5 RFT: (10 ea) Box Jump & KBS
- F/S: 5x3 @ 85% 1RM
- 5 RFT (10 ea): D/L, TTB, Dips
- HPS: 5x3 @ 85% 1RM
- For Time: Subtract your age from one hundred
Push Up, Pull Up, Ab Mat Sit Up, Squat
*Break up any way you choose*
