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3 Rounds For time of:
45 OHS 65/95
45 GHD, Rollouts, Hollow Rocks
245 HighKnee Jump Ropes
*****Choose one of the 3 Ab Exercises to perform each round.. u must do a different one for each of the 3 rounds****
For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders
Three rounds for time of:
50 Double-unders25 Wallball "2-fer-1s", 20 pound medicine ball
-OR-
50 Dubs
25 Wall Balls
25 Squats
200m Backwards run
START WITH:
34 HANG POWER SNATCHES
**********THEN**********
28 kCAL ROW / 6 SDLHP
23 kCAL ROW / 11 SDLHP
17 kCAL ROW / 17 SDLHP
11 kCAL ROW / 23 SDLHP
6 kCAL ROW / 28 SDLHP
FINISH WITH:
34 HANG POWER CLEANS
****SUMO DEADLIFT HIGH PULL CLEANS AND SNATCHES AT 95#****
750m row
30 Redlines
40 Box jumps 24/20
50 1-arm USA KBS
60 Walking Lunges
70 Mono Kicks
80 Jumping squats
90 Mountain Climbers
100 DUBS
FRAN
21-15-9 0f:
Thruster 95/65
Pull-up
NARF
9-15-21 of:
For time:
225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps
225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps
225 pound Deadlift, 9 reps 50 Squats 135 pound Push press, 9 reps
Happy Birthday Julie!!! Enjoy....
:43 sec of WORK / :17 sec of REST of:
*THRUSTERS 115/75#
*DUBS
*TURKISH GET-UPS 35/6o#
x 5 ROUNDS
Strength -WOD
Shoulder Press Month :
Today find your 3 rep max shoulder press within 5 rounds
WOD - For time:100 Pull-ups100 Kettlebell swings, 24kg100 Double-unders95 pound Overhead squat, 100 reps
300 KettleBell Swings
With 200m Run Chaser- (each time KB dropped run 200m)
Men 35-44#/Women 20-35# (if you choose lighter loads do USA swing/ heavier loads do power swings)
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