5 RDS:

9 Deadlifts @  110lbs
12 Pushups
15 Box Jumps @ 20"

5 RFT:
12 DB Push Press @ 40lbs
10 Jingle Jangles
8 DB Squat Snatch @ 40lbs

12:15

EMOM 10:
2 Bench Press @ 160lbs

-then-

4 RDS:
100 Singles
40 Squats
30 Situps
20 DB Swings @ 45lbs
10 HSPUS

Tabata FGB

Wall Balls @ 10lbs
DB SDHP @ 30lbs
Box Jumps @ 20"
DB Push Press @ 20lbs
Burpees

This was a killer WOD! 

1200m Run
30 HSPUS
1200m Run
30 Box Jumps @ 20"

-then-

21-15-9 reps of:
Deadlifts @ 110lbs
Back Extensions
Supermans

3RFT:

10 1-Arm DB Snatch @ 55lbs (5RT/5LT)
5 HSPUS
10 1-Arm DB Snatch @ 55lbs (5RT/5LT)
5 HSPUS

10:27

-THEN-

1 Mile Run

EMOM 10 Minutes:

3 Deadlifts

6 x 200lbs
1 x 210lbs
1 x 220lbs
2 x 230lbs

-then-

10 RDS:
10 Jingle Jangles
:45 second rest between efforts

10-1:

DB Squat Clean Thruster @ 35lbs
Dips

19:06

Planet Fitness - Had to walk back and forth between DBs and dip bar.

1200m Run
30 DB Cleans @ 40lbs
50 Burpees

-------------------------------------------
Zimmerman

AMRAP 25 mins of:
8 C2B Pullups
2 Deadlifts @ 200lbs
8 HSPUS

8 Rounds

Work up to 3RM Deadlift - 250lbs
5 x 12 GHD Situps
---------------------------------------
3 RDS:
100 Singles
15 GHD Situps
-then-
3RNFT:
6 Deadlifts - 160-210-225lbs
6 heavy 1-Arm DB Press @ 35-45-55lbs
1:20 Plank
 -then-
10-1
DB Snatch RT @ 35lbs
Decline Situps w/ 10 lb Med Ball
DB Snatch LT @ 35lbs

Weighted Dips 3-2-2-2-1-1-1-1-1

25-45-45-45-50-60-60-70-70lbs

***************************
AMRAP 15:

1 Pistol RT, 1 Pistol LT, 1 HSPU
2...
3...
ETC... Until 15 minutes are complete.

9 rounds + 10 Pistols

5 HSPUS
10 Burpee Over Box Jumps @  18"
15 DB Swings @ 35lbs

10 HSPUS
20 Burpee Over Box Jumps @ 18"
30 DB Swings @ 35lbs

15 HSPUS
30 Burpee Over Box Jumps @ 18"
45 DB Swings @ 35lbs

For Time: 17:51

20 lunges
20 DB Snatch @ 35lbs
15 Box Jumps @ 20"

40 lunges
20 DB Snatch @ 35lbs
15 Box Jumps @ 20"

80 lunges
20 DB Snatch @ 35lbs
15 Box Jumps @ 20"

A: 3 RFT:
100 Singles
25 DB Cleans @ 40lbs
10 Burpees

14:48

B: 7 x 1 DB Clean + 2 DB Jerks

40-40-40-55-55-55-55lbs

C: 10 HSPUS

50 deadlifts @ 110lbs
50 Back Extensions
50 Supermans

5 rounds for total  time of:

3 DB HPC @ 50lbs
6 Box Jumps 20″
9 T2B
6 Jingle Jangles
3 DB Hang Squat Cleans @ 50lbs
Rest 1:1

19:09 


 

Tabata Deadlift @ 110lbs

-then-

"Karen"

150 Wallballs @ 12lbs

6:57

5k run

Hilly 5k

5 X 5 Deadlifts

210-220-230-235-250lbs

-then-

4 RFT:
50 Singles
25 DB Push Press @ 25lbs

7:01

My biceps were stung after Tuesday WOD. DB Press way tougher than they needed to be..

3 RDS:

100ft Walking Lunges
20 HSPUS
50 DB Swings @ 35lbs

Find 3RM Back Squat - 250lbs

1mile run
40 pistols
10 t2b