4 Rounds for time of:
4 Burpees
8 Kettlebell Swings 55/35# Rx+70/55# MRX45/25#
12 Wall Ball Shots 20/14# 10/9’ Rx+11/10’ MRX 20/10# 9’
Rest 2 minutes
3 Rounds for time of:
8 Burpees
12 Kettlebell Swings
16 Wall Ball Shots
Rest 2 minutes
2 Rounds for time of:
12 Burpees
16 Kettlebell Swings
20 Wall Ball Shots
EMOM for 10 minutes
3 Push Jerk @ 205# (all power cleaned into)
WOD
As Rx’d
Everything unbroken
1: 5:11
2: 6:07
3: 5:36
Total time=20:54-4:00(rest)=16:54
EMOM x 10
3 strict press @ 155
WOD Rx’d
22:19-4:00= 18:19
Wod at home
24:04-4
= 20:04
First rd was 6:01
Last half of wb shots were to 9’ only
Good luck at ranch competition
Strength
6 sets 115 – strict press
1 set 135 – strict press
3 sets 135 – push press
—
Wod. Women’s Rx
17:33 – 4 = 13:33
Strength: 10 EMOM
3 S20 @ 155# (from the floor)
WOD Rx:
1. 4:28
2. 5:27
3. 5:07
Finish: 19:02 – 4:00 min rest = 15:02
Did this after class on Wednesday!
Wod as rxd
3:58
4:20
3:52
16:10-4:00 = 12:10