Fitness
A. Thrusters – 3 x 10
B. Tabata
8 Rounds of each – 20 Seconds on/10 Seconds off
Wallballs
Russian Swings
Push-ups
Burpees
Performance
A. Clean – 5 x 1 @ 80% w/2 Min Rest
B. Tabata
8 Rounds of each – 20 Seconds on/10 Seconds off
Thrusters @ 65lb/45lb
Russian Swings
Hang Squat Clean @ 65lb/45lb
Burpees
Sport
A. EMOM
4 Mins x 3 TNG Cleans @ 225lb/115lb
4 Mins x 2 TNG Cleans @ 250lb/135lb
B. Tabata
8 Rounds of each -20 Seconds on/10 Seconds off
Kettlebell Thrusters @ 35lb/25lb
Power Snatches @ 75lb/55lb
Kettlebell Cleans @ 35lb/25lb
Burpees
C. 3 x ME T2B
Optional Accessory
Conditioning
A. 5 Rounds AFAP
200M Row
50 x Double-unders
Rest 3 Minutes
5 Rounds AFAP
200M Row
10 Burpees
-Post results under comments
35# PR CLEAN!! (100#)
5 thrusters (35#), 13 swings, 6 squat cleans (35#), 4 burpees……I was tired from the PR 😉
A. 150
B. 5 thrusters, 7 swings 2 pood, 3 hang squat cleans, 5 burpess
Endurance WOD: 6:00 125m row on the :30, rest 3:00, 4:00 125m row on the :30, rest 2:00, 2:00 125m on the :30. I had a hard time coordinating everything so probably didn’t get restarted on the :30s
A. 75#
B. 6@35#, 13,4@35#,6 ball slams (scaled for knee)
Good workout !
A. EMOM: Cleans @ 115/135 (first 3 sets were power cleans. I missed the memo I was suppose to squat. Last 5 sets squat cleans).
B. FreezeFest WOD:
3 Rounds with a partner (Nate)
6 DL (315/203)
9 HSPU
12 wallballs (20/14)
*while one partner works the other holds a 45/25 bumper plate overhead
8:51
Mobility Class
Performance
Thrusters@45#: 7
Kb swings @ 1.5pd: 10
Hang clean sq@ 45#: 4 ( this one killed me!!! Why???
Burpees: 7
Mob wod after, then dub practice w/ Tina.
Thrusters: 45/55/55
Fitness:7/10/5/4, 10# wb, 1.5 pood kb, pushups, burpees
WOD : performance, 8, 12, 7, 5 @ 55# and 1 pood.
Performance
A. 135# x 5
B. WOD – 5/12/4/4 Rx (65#, 1.5 pood)
Hard but great workout
Cleans 85# warmup….105,105,115,105,105
Performance
Thruster 6
Swings. 6
Cleans 5
BB 5
Was have a mental backdown in this WOD… Keep going… But it sucked
Mobility
30 min DU… Thanks Alex.. And Rachel