WOD
Level 1
AMRAP 5 Minutes
- Kettlebell Deadlift (53/35) x 5
- Box Pushup x 7
- Wall Ball to 9′ Target (14/10) x 12
Rest 2 minutes
AMRAP 5 Minutes
- Max Double Under Attempts or Max Single Unders
Rest 2 Minutes
3 Rounds For Time:
- Goblet Squat (53/35) x 5
- Burpee Over the Kettlebell x 10
Level 2
AMRAP 5 Minutes
- Deadlift (225/155) x 5
- Pushup x 7
- Wall Ball to 10′ Target (20/14) x 12
Rest 2 minutes
AMRAP 5 Minutes
- Double Unders for Max Reps
Rest 2 Minutes
3 Rounds For Time:
- Squat Clean (135/95) x 5
- Burpee Over the Bar x 10
4 rds.+7 PUs
225 DUs
5:23
WOD 1: 4+15 RX
WOD 2: 132 DUs
WOD 3: 2 rounds in 4:56 RX (lower back has had it’s fill for the week)
cville burn: 2 rds + row + 3 mm’s (subbed row for run, 12#mm, 32#sb)
4+15 rx
64 DUs
6:31 rx
4+12 @135# DL
202 DUs
6:44 @85# cleans
c’ville burn: 3 rds (20# mm, 32# sand bag)
4 rx
250
5:00 85#
4 + 9
182
6:31
all rx
WOD: 4 + 21
WOD: 110
WOD: 4:31
WOD 3: @ 115
4 + 19
238
4:55
5 + 12
252
5:40
4rds @ 185#
75DU then broken rope, then 3min SU
5:32 135# C&J + burpees
6 rounds 5 DL, 7 PU
370 DU
3:27
WOW!
3rds + 13 rx
63 DU
7:58 rx
5+4
205
4:26 (115#)…Rx would have been a struggle but should have done it
also if anyone is looking to buy some good low-profile/minimalist shoes great for the gym I have a flyer up on the bulletin board by the restrooms. Size 10.5 Adidas AT Speedcut Trainers
3 + 21 (10# WB)
246
5:47 Rx
5 (53# kb deadlifts, 10# wb)
395
4:21 (55#)
4+1 (175#)
76 DUs (single single double pattern)
6:14 @ 105#
Level 2
3+18 @185
270 DUs
7:44 (135, 115, 115)
Great WOD
4 + 12
209 (rope broke halfway)
3:35
5+5. 272. 4:23.
Sent from my iPhone
5+22/304/2:52 rx
4 + 5 rx
counting attempts/SU/DU seemed super complicated at the time…
5:00 @ 75#