September 30, 2017

Saturday 170930

“Come Back Home” by DB
For time:
-11 OHS 115/80 MRX 9 Back Squats 75/55
-11 Over Bar/Lateral Burpees MRX 9 OB/LB
-11 Thrusters 115/80 MRX 9 Thrusters 75/55
-11 HSPU MRX 9 Hand Release Push-ups
-11 Power Clean 115/80 MRX 9 PC 75/55
-11 Over Bar/Lateral Burpees MRX 9 OB/LB
-11 Pull-Ups MRX 9 Pull-ups
Then
-11 Pull-Ups MRX 9 Pull-ups
-11 Over Bar/Lateral Burpees MRX 9 OB/LB
-11 Power Clean 115/80 MRX 9 PC
-11 HSPU MRX 9 Hand Release Push-ups
-11 Thrusters 115/80 MRX 9 Thrusters 75/55
-11 Over Bar/Lateral Burpees MRX 9 OB/LB
-11 OHS 115/80 MRX 9 Back Squats 75/55

Post time to responses.

DSC_0195

13 thoughts on “September 30, 2017”

  1. Thrusters: 20 rep attempt – completed 19 reps, almost had 20.
    *
    WOD as rx’d except did hand release push-ups in place of HSPU
    11:55

  2. Modified WOD: Rx weight and reps but MRX movements; subbed Thrusters for Hang Squat Cleans
    16:xx

    Strength: Back Squat E2:30MOM
    5@245
    4@260
    3@275
    2@295
    2@310

    Annie Abmat Anchored:
    9:55
    Rest 2 Minutes
    200m Farmer’s Carry w/55# KBs:
    2:56

  3. 400m run
    100 double unders
    80 KB Swings (55#)
    60 GHD’s
    40 OTB burpees
    20 power cleans (115#)
    5 Wall climbs
    400m run

    23:45

    Not best effort

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