Early in the WOD
A: 2 rounds not for time of the Burgener Warm up (pvc, clinic barbell)
B: 15 minutes to find heavy power snatch for the day
C: Every minute on the minute for 10 minutes complete:
5 wall balls (30/20 – 10/9)
5 pull-ups
A: 3 rounds not for time with 1 minute rest between rounds of:
max rep kipping pull-ups
B: 10 rounds for time of:
200 meter run
10 thruster (95/65)
there she competes!”/> And, illness she competes!
A: As many rounds as possible in 5 minutes of the following barbell complex:
deadlift + hang power clean + front squat + press + push press + push jerk + back squat + overhead squat (45/35)
B: 6 x 2 minute rounds, with a 1 minute rest between rounds:
300/250 meter row
max reps of push-ups
C: 50 Russian twists for time (45/25)
Wall balls are better when done together!
A: 3 rounds not for time of:
10 scapular retractions from the pull-up bar
10 scapular push-ups
B: Every 3 minutes on the minute for 15 minutes complete:
10 bench press
C: As Many Rounds As Possible in 10 minutes of:
10 KB push presses (44/26lb), no rx 5 each side using one kettle bell.
25 meter KB over head walking lunges (44/26lb)
10 KB swings (44/26lb)
25 meter kettle bell front rack lunges (44/26lb)
Kris working on her Box Jumps.
Open Gym hours, from 9am to 12pm, time to come in and put some work in toward your goals, or to perform the WOD you weren’t able to do during the week.
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