Category: Uncategorized

No Coach

Run a 5k For Time

For Time
25 Box Jumps 24/18″
5 Thrusters 135/95#
20 Box Jumps
4 Thrusters
15 Box Jumps
3 Thrusters 135/95#
10 Box Jumps
2 Thrusters 135/95#
5 Box Jumps
1 Thruster 135/95#

Strength:
Deadlift
5-5-5-5-5

WOD:
For Max Reps
4 Min Max Burpees
2 Min Max Hang Power Cleans 75/55#
1 Min Max Push Jerk 75/55#

Skill: Farmers Carry

WOD:
15 Min AMRAP
100Ft Broad Jumps
7 Explosive Push Ups 45/25#
100Ft OH-Lunges 45/25#
7 Plate Get Ups 45/25#

Skill: Burpee Pull Ups

WOD:
Nancy
5 Rounds For Time
400m Run
15 OH-Squats 95/65#

Skill:
Knees To Elbows

WOD:
20 Min AMRAP
4 Wall Climbs
8 Front Squats 115/75#
12 Lateral Burpees
200m Backwards Run

No Coach

5 Rounds For Time
400m Run
10 Handstand Push Ups
20 KB Swings 55/35#

For Time:
100 Double Unders (200 Singles)
90 Ab Mat Sit Ups
80 Double Unders
70 Squats
60 Double Unders
50 KB Swings 55/35#
40 Double Unders
30 Burpees
20 Double Unders
10 Ground to OH @90% Bodyweight

Skill:
Handstand Push Ups

WOD:
“Diane”
21-15-9
Deadlifts 225/155#
Handstand Push Ups

10 Minute Time Cap