WOD
Level 1
AMRAP in 2 Minutes of:
- Dumbbell Hang Clean Thruster (35/20)
Rest 2 minutes
AMRAP in 4 Minutes of:
- Deadlift (75/45) x 10
- Wall Ball to 9′ Target (14/10) x 10
Rest 2 Minutes
AMRAP in 5 Minutes of:
- Ring Row x 5
- Abmat Sit-up x 10
- Jump Rope Single x 50
Level 2
AMRAP in 2 Minutes of:
- Squat Clean Thruster (135/95)
Rest 2 minutes
AMRAP in 4 Minutes of:
- Deadlift (185/125) x 10
- Wall Ball (20/14) x 10
Rest 2 Minutes
AMRAP in 5 Minutes of:
- Pull-up x 5
- Abmat Sit-up x 10
- Double Under x 30
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A) 8 reps @115# Squat Clean & Power Jerk
B) 3 + 6 Rx
C) 4 + 3 Rx
12
3 + 5
4 + 15
hotel WOD: 5 rounds –
5 dumbell snatch per arm (35#)
10 burpees
15 sit ups
9:35
11
3+4
3+5 red band
10
13+16
3+27
Rx except the jump ropes were 40 single-single-double’s
WOD:
12 – Rx L2
4+14 – Rx L2
6+4 – Rx L2
10 @ 75#
3 Rx
4 + 32 Rx
WOD
15 @ 95
3+1 Rx
3+15 mostly singles
15, 3+7 DLs, 4 + 16 DUs Rx’d
18 (55#)
3 + 6DL (95# dl, 14# wb)
4 or 5 (?) + 6 (bbpu)
11@135#
2 (was working on my deadlift form w/ John)
3+7 (s, s, d for DUs)
16 / 3 + 4 / 5 + 4 (Rx)
Set 1: 9 reps
Set 2: 3+9
Set 3: 2+7
Rx weights.
11 @ 75#
3 +2
4: 60 SU
16 PC&J
3rds
4+1DU
Rx