Warm Up
400m Run
2 Rds
15 Pass Throughs
15 Lunges
10 KB Swings
10 Pushups
Choose one of the following
A.
Complete 5 Rounds of the following for time:
21-15-9 reps of:
Thrusters (you choose weight, including PVC)
Pull ups (you choose the type of pull ups; C2B, Butterfly, Kipping, Jumping, or ring rows)
Rest 3 minutes between Frans.
There is a 3 minute cap on every round, and you must finish within the 3 minutes to move onto the next round. The goal is not to see how many Rx’d Frans you can do. Instead scale down, get straight sets, and finish all five rounds.
Post weight used and type of pullups
B.
AMRAP20
5 Power Cleans (#145/100)
10 Toes to Bar
20 Wall Ball (20 to 10' target/14 to 9' target)
Post rounds completed
Ryan D. B: 11+1 power clean Rx
ReplyDeleteSheri-BWOD-7 rounds+2TTBRX
ReplyDeleteMZ-AWOD-Black Band:5/9TH(45#),11/15PU(33#),10/15th(33#),10/15th)
Brian-AWOD-RR:15TH(33#),11RR(training bar),15th,15th,15th
Jason-AWOD-RR-45#-1 RD,1 RD,15RR,3/9RR,3/9RR
Jacki-BWOD-6RDS+5 PC RX
LIZ-6RDS+5WB(45#)KTE,10#WB
ELEMENTS 6
CAROLINE- 5:34
KATELINE- 6:38
WAYNE- 1/2 3:11
TROY-ELEMENTS II-14:38 53# KB
Ryan D. went absolute beast mode!
ReplyDeleteCharr-BWOD-8RDS+5 PC RX
ReplyDelete