2 Rounds for time:
800 Meter run
50 Alternating DB Snatches 45/30# Rx+50/35# MRX 40/25#
50 DB(one DB with both hands on DB with arms locked out) OH Walking Lunge Steps
50 Sit-ups
800 Meter run
50 Alternating DB Snatches 45/30# Rx+50/35# MRX 40/25#
50 DB(one DB with both hands on DB with arms locked out) OH Walking Lunge Steps
50 Sit-ups
At Home WOD
2 Rounds for time:
800 Meter run/row or 2km bike
50 Alternating Snatches with DB, KB or Odd object
50 OH Walking lunge steps with DB, KB or Odd object (both arms locked out supporting load)
50 Sit-ups
Strength
OH Walking lunge 10/10/25/25/35
WOD 24:00
25# DB and Row
Have a very Happy Easter friends
Felt really slow today but got through it…
WOD
*40# DB for Snatches
*25#DB for OH lunges (tried a 40 and it was no bueno…)
27:07
Have a great Easter CFJ family! Miss you all!
Strength
E3MOM
OH walking lunge steps
4 sets of 10 with 53# odd object (block of steel with a handle on it)
1 set of 10 with the car jack (85#)
WOD
Rx+ with runs and 53# block of steel
Time: 27:14
Save Your Local Box WOD
100 DUs
21 burpees
75 DUs
15 Burpees
50 DUs
9 Burpees
7:47
15 min break and warm up for CF Huntsville
8 Sprint Rounds For Time (32 min cap)
200m Run
6 DL @95#
4 Hang Pwr Snatch @95#
8 KB anchored sit-ups (programmed WB sit-ups)
1 min rest
Score is slowest round
1- 1:47
2- 1:42
3- 1:47
4- 1:43
5- 1:44
6- 1:44
7- 1:42
8- 1:41
20:50-7 rest= 13:50
Score= 1:47
Tabata abs
35# KB for sit-ups
10 min AMRAP
10 air squats
9 rt hand dB snatches
10 push ups
9 left hand dB snatches
5 rounds + 9
E3MOM 5 sets of 10 oh walking lunges – alternating arms. 25# DB. Prob was supposed to do both hands on dumbbell.♀️
WOD
25# DB
27:17
21-15-9
ab cal
power clean 135#
wallball (14# 11 ft target)
9:32
5 SP every 3 minutes for 5 sets @ 145
DT w/ 145#
5 rds of:
12 DL
9 HPC
6 S2OH
14:30
a couple hours later
10 rds of
50 DUs
run to street light
24:30
WOD 30#DB
34:30
Also did the squats along to Moby’s “Bring Sally Up” song…whew!! (just a broom stick) still hard!!
Happy Easter!
10,9,8,7,6,5,4,3,2,1 of:
Power Cleans and pull-ups
Rx-155#
8:38
Katie did 125# (only weight combo we have right now)
10:45
Can’t remember the name of this one…
50-40-30-2-10
DU’s
Sit-ups
7:08
Everything unbroken…definitely a PR for me!
Overhead Lunges
10 w/ 55# KB
10 w/ 95# BB
10 w/ 115# BB
10 w/ 135# BB
5 w/ 155# BB
WOD w/ 55# KB
26:33
100 alternating DB PS @ 80#
19:30