AMRAP in 5 minutes of:
10/8 Calorie Bike or Row
5 Right Arm DB Thrusters 45/30# Rx+50/35# MRX40/25#
5 Left Arm DB Thrusters
Rest 5 minutes
AMRAP in 5 minutes of:
10 Right Arm DB Push Press
25’ Right Arm DB OH Walking Lunge
10 Left Arm DB Push Press
25’ Left Arm DB OH Walking Lunge
Rest 5 minutes
AMRAP in 5 minutes of:
15 Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
50’ Bear Crawl
Rest 5 minutes
“Finisher”
5 Minutes to build up to:
5 Rep Max Thruster (start with empty barbell)
WOD Rx:
DB push press/ OH Lunge
– 3 rounds + 6 reps
WB’s/ bear crawl
– 4 rounds + 4 reps
Bike Cals/ DB thrusters
– 4 rounds + 1 rep
WOD
As Rx’d with bike
1: 4 + 8 cals
2: 3 + 10 left push press
3: 4 + 3 WB
4: 185# & 205#
15 mile run
WOD
As Rx’d with bike
1: 4 + 12
2: 4
3: HS walks for bear crawls- 3 +3
4: score is 0 – attempted 130 got 4 reps, then 125 got 4 reps
WOD Rx w/bike
1. 5 rounds
2. 3 + 3
3. 4 rounds
5 rep max thruster @150#
KP Summer abs