For the girls
1. For Time
Row 30/20 cal
30 GHD situps
30/20 Deads 185/125
1 burpee
Decide where you are starting for the comp and start this WoD in that position
2. Read Carefully
EMOM for 5
5 C&J 135/95 (0:00-5:00)
From 5:00 to 6:00 max reps C&J
Rest 1 min (6:00 to 7:00)
EMOM for 5 (7:00 to 12:00)
3 Power Snatch 135/95
From 12:00 to 13:00 Max Reps Power Snatch
Rest 2 min (13:00 to 15:00)
AMRAP in 1 minutes (15:00-16:00)
OHS 135/95
Rest 1 minute (16:00-17:00)
AMRAP in 3 minutes (17:00-20:00)
Double unders
1 burpee
***Score is all reps completed during max rep portions of workout minutes 5:00-6:00, 12:00-13:00, 15:00-16:00, plus total double unders divided by 20 (aka 20 DU's equals 1 rep)
3. For Time
30 Pull Ups
25 Wall Balls 20/14
20 Box Overs 30"/24"
25 Burpees
30 Toes to Bar
25 Wall Balls 20/14
20 Box Overs 30"/24"
25 Burpees
30 Toes to Bar
1 Burpee
1. 0:59 Row / 16 GHD / 24 DL
ReplyDelete2. 32.15 (8/7/12/103)
3. 7:40
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ReplyDelete1. 27 GHD/ 22 DL / 1:06 Row
ReplyDelete2. 29.25 (8/5/10/125)
3. 8:16
I'm back... back in the New York groove.
*if you didn't sing that, you lose the game of life*
1. 26 GHD, 27 DL
ReplyDelete2. 50 (14,13,18,5)
3. Studying for a math test :(
1. 36GHDs, 31DL or some shit. Did the actual Comp workout
ReplyDelete2. 55 (15, 12, 24, 5
3. 5:26