14min AMRAP:
-200m Run (1pt/rep for 100m) or 12/10cal Row
-4 Power Snatch 115/75 RX+ 135/95
-6 Hang Power Snatch MRX 95/65
-8 WallBall Sit-Ups 20/14lbs MRX 14/10
-12/10cal Row or 200m Run (opposite)
14min AMRAP:
-200m Run (1pt/rep for 100m) or 12/10cal Row
-4 Power Snatch 115/75 RX+ 135/95
-6 Hang Power Snatch MRX 95/65
-8 WallBall Sit-Ups 20/14lbs MRX 14/10
-12/10cal Row or 200m Run (opposite)
Jenks mile on bike
Time=10:03
Jenks mile on rower
Time=10:40
PS/HPS clusters
Up to 2/1 @ 155
WOD Rx’d (0.5k bike/12cal row)
4 rds + 0.4k bike
Snatch:
5 PS to 4 HPS- #75
4 PS to 3 HPS- #95
3 PS to 2 HPS- #115
2 PS to 1 HPS- #135
*
WOD modified
200 m ski erg
4 PS (95)
6 HPS
8 wall ball GHD sit-ups (did for only 2 rds then did GHD wo WB)
12 cal row
– completed 4 rounds
Strength – up to 95#
WOD (75# Snatches – Bike/Row)
4rds + .5 bike
TNG Power snatch to Hang power snatch
5ps to 4hps@135
4ps to 3hps@135
3ps to 2hps@165
2ps to 1hps@185
Wod RX+ w/wall ball GHD sit-ups 25lb ball
Row and ski erg cals
4 rounds + 10 Reps (cals on rower
3 PS 2 HPS @ 105
2 PS 2 HPS @ 125
WOD with 200m row 10 cal row
4 rounds and 2 calories
2 PS 1 HPS *
Up to 115# in strength, got two powers but failed the hang
WOD RX except row/bike – .3K shy of 5 rds
Subbed cleans for snatches. 55-65-85-95
WOD w/65# cleans
3 rds + 2 cal
10min EMOM
6 WB Shots (20# WB)
6 KBS (55#)
14min AMRAP
200m Run
5 Burpees
10 GHDs
15 Air Squats
30 Double Unders
4rds + 23 DU’s
5PC+4HPC @95
4PC+3HPC @115
3PC+2HPC @135
2PC+1HPC @155
Wod RX
4+6HPC
Strength up to 115#
WOD MRx
3 Rounds + 8 WB Situps
20# WB
Strength
Up to 135#
—
Wod. 95# / .5K bike instead of 1st Row
4 rounds + .4K bike
Strength: ps to hps
5 to 4@105#
4 to 3@115#
3 to 2@125#
2 to 1@135#
WOD Rx. (Run/row)
3rnds+4ps
Strength
Complex up to 205#
Wod rx row-run
5 rounds + 2 cal
Pm class
1 Squat Snatch @225
Wod
1000m Row
30 Alt Dumbell Snatch
15 Burpee box jump overs
20 Alt Dumbell Snatch
10 Burpee box jump overs
10 Alt Dumbell Snatch
5 Burpee Box jump overs
Time-9:54
PS & HS
5&4@95
4&3@115
3&2@ 135
2&1@ 135
WOD. Mrx
3rds 6 cals.
2PS 1HPS @155
WOD Rx’d (row/run)
4 rounds 12 cals
Disclaimer I did rows before run*
Up to 115# 2PS + 1HPS(F)
Wod w/ run/bike
4rds + 5 cal row (bikes were all spoken for in last few minute)
Strength:
Up to 145# – 2PS + 1HPS
—
Wod RX (Row/Run)
4rds + 5Cal Row
Row 11,500 meters
45 minutes
PS/HPS, 155
RX, 4 Rounds
Strength:
135-165-185
2 PS 1 HPS @225
1 PS @245
WOD rx’d Row/run
4 rounds 10 cals row
PS 185-205-225-245-255(f)
Snatches
100-105-115-120
WOD 75# bike .5k then row 10 cals
4 + 1 wallball sit-up
45 GHDs