20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24"/20" box
20 Push-ups
135/95 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35/20 pound dumbbells
20 Pull-ups
95/65 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5/1.0 poods
95/65 pound Push press, 20 reps
20 Ring dips
95/65 pound Sumo deadlift high pull, 20 reps
20 Burpees
135/115 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135/95 pound Deadlift, 20 reps
20 Toes to Bar
135/95 pound Front squat, 20 reps
Warm Up:
Run 400m/500m Row
10 x Push ups
10 x Pull ups
10 x GHD
10 x TTB
10 x OHS w/PVC
Spiderman to Squat
5 x Baby Elephants
10 x Box Jumps
15 comments:
31:14 as Rx'd. In haste I did Thrusters at 95lbs, son of a.....
30:53 RX Front Squats nearly broke me off. I think they took me almost 2 mins to finish.
46:50. I stuck with 45 pounds for most of the bar work, except back squats and front squats I went up to 50, and deadlifts I did 95. Awesome WOD!
38:18, front squats + cleans @ 75 lbs, purple band PUs, all the rest as Rx
holy smokes, batman! had a little mental struggle going on with that one...great wod!!
39:20 100lbs deadlifts,80lbs back squats, 60lbs front squats band pull ups, 45lbs cleans, 35lbs KBS, OHS 30lbs,everything else RX great WOD!
38:14 RX...! Did the wod alone. Andy kept my time.
53 something...that sucked
47:28 Rx I made the mistake of leaving Thrusters and the OHS for last. Will not make that mistake again. Great WOD though. I am still drained from this morning.
33:44 (OHS 75#) (RX'd the rest)
It was like the AirForce WOD x 10
38:18..scaled a lot of it.
42:20 scaled
oh, 32:55 RX.. yeah, OHS is my weakness...
Today's WOD was a brutal one... I am getting better everyday and look forward to next week. Thank you Andy and April for you pushing me... MONSTERS...
38:00 Scaled heavy bars to 95 pounds and light bars to 65 pounds. That one hurt!
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