Happy Birthday Shawn!
Warm Up: 8 min Rowling
For Time:
50 Pull Ups – scale to jumping/ ring rows.
Run 400 M
21 Thruster 95/65
Run 800 M
21 Thrusters
Run 400 M
50 Pull Ups
Cool Down: Stretch
Congrats to Jade and Fernando!!
31 min AMRAP w/ partner
8 Clean and Jerks 185/125 alternating reps
31 Toes to bar partner holds dead hang
8 Clean and Jerks 185/125 alternating reps
31 Pistols partner holds wall sit
8 Clean and Jerks 185/125 alternating reps
31 Push ups partner holds plank
8 Clean and Jerks 185/125 alternating rep
31 Cal row
warm up: 800m run (400m x2)
wod: for reps + time
50-40-30-20-10
sit ups (w db's)
doubles
*@ 10 min on clock
40-30-20-10
wall balls 20/14
db snatch 50/35
*@ 20 min on clock
30-20-10
deadlifts 225/155
Hspu > wall climbs
cool down: 4 min 15on/15off superman hold
Warm up: 4x for Quality
Run to end of building
4 Turkish Gettups (alternate sides with rounds)
WOD: 16 min EMOM
Odd: 7 OH Squats (50-60%) + Max Burpees over Bar
Even: Rest
Cool Down: 30 Strict Toes 2 Bar
Warm Up: PVC/Skills
SWOD: 5,5,4,4,3,3,2,2,1,1
Squat Clean
WOD: For Time
10-8-6-4-2
Man Makers 50/35
Bar Muscle Up
Cool Down: 30 Strict Pull Ups
Warm Up: PVC/Skills
SWOD: 5,5,4,4,3,3,2,2,1,1
Squat Clean
WOD: For Time
10-8-6-4-2
Man Makers 50/35
Bar Muscle Up
Cool Down: 30 Strict Pull Ups
Hell Week
Day 2
"Helton"
WOD: 35 min Cap
3 Rounds For Time:
Run 800m
30 DB Squat Cleans 50/35
30 Burpees to 6" target
Penalties: DB weight + 10
Hell Week
Day 3
"Tommy V"
For Time: 18min Cap
21 Thruster 115/75
12 Rope Climb scale to Strict Pull Up
15 Thruster
9 Rope Climb
9 Thruster
6 Rope Climb
Penalties: 95/65 +5 75/55 + 7 <75/55 + 10
Rope Climb to Strict Pull Ups: +7 with Band +10 or Jumping etc.
Hell Week
Day Five
"Miagi" 32 min Cap
50 of each:
Deadlift 135/95
KB Swing 24/16
Push Ups
Clean and Jerks
Pull Ups
KB Taters
Box Jumps
Wall Climbs
Knees to Elbows
Double Unders
Scaling:
Weight- 115/75 +7 95/65 +9 75/55 +11
KB's – 20/12 + 7 16/8 +10
Knees on Push Ups- +3
Box Pull Up- + 5 Ring Row + 7
Step Up- +3
Wall Climb- chest not to wall +7
Knee Ups- +3
150 Singles- +3
warm up: shoulder stretches (snatch warm up)
wod: "amanda 45" (16 min cap)
13-11-9-7-5
muscle ups > burpee pull ups
squat snatch 135/95
cool down: 3x 30 sit ups, 30 russian twists, 30 sefc plank
