Snatch Balance
5x5 (80%) Then, Benchmark friday! "Elizabeth" 21-15-9 Cleans (40/60) Ring Dips
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Deadlift 5x3 (90%)
Then, 18 Thrusters (30/40) 18 Pull ups 400m Run 15 Thrusters (30/40) 15 Pull ups 400m Run 12 Thrusters (30/40) 12 Pull ups Strict Press 5x5 (90%)
Then, 6 rounds for time 6 Double KB cleans (12/ 20) 6 Double racked KB jerks (12/20) 9 Box jumps (24/30inches) 12 HR push ups Overhead Squat 5x5 (75%) Then, 21-15-9 Jump Squats Hand Release Push Ups Rest 2 min 21-15-9 Jumping Lunges Ring Rows Weighted Sit Up / GHD 4x10 Then, #tbt 5 minutes of Cindy Rest 2 minutes 5 minutes of Annie Rest 2 minutes 5 minutes of Karen Good mornings 3x8 Then, 40 Kettlebell Swings (16/24) 40 toes to bar 200m run 30 Kettlebell Swings (16/24) 30 toes to bar 200m run 20 Kettlebell Swings (16/24) 20 toes to bar 200m run 10 Kettlebell Swings (16/24 10 toes to bar 200m run Back Squat 5x5 80%
Then, 10-9-8-7-6-5-4-3-2-1 Pull Ups Goblet Squats (24/28kg) Double Unders Box is divided in teams of two. The first half will work while the second half holds a plate (20/15kg). The team which gets the most reps wins.
1. Pull Ups 2. Man Makers (7.5kg/12.5kg) 3. KB Swings (16kg/24kg) 4. Double Unders 5. Goblet Squats (16kg/24kg) 6. Burpee Pull Ups 7. Wall Balls (14/14lbs) 8. Jumping Lunges 9. AbMat SitUps 10. Ring Rows 11. Air Squats The plate must not touch the ground the entire WOD. |
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