Lynden, Washington
For Time:Buy in: 800m Run4 Rounds:15 Pull Ups30 Push Ups45 Air SquatsBuy Out: 800m Run
Planning to do Murph in Vest? If your fitness supports it, wear it for 1st 800m & 2 rounds. Take off after 2 rounds and finish without a vest.
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7 min AMRAP:7 Double DB Squat Cleans (35/50)5 RMU
-4 min Rest-
7 min AMRAP:55 DU10 HSPU (Rx: Kipping, Comp: Strict)
10-8-6-4-2 DL10-8-6-4-2 Bench Press
For Time:1000m Row
Max Load on the Complex: 3 Thrusters + 4 Front Squats
13 min AMRAP:8 Thruster (Rx: 70/100, Comp: 95/135)50’ HSW18 T2B
15 min EMOM: 1 Snatch
For Time:21-15-9:Snatch (65/95)Lateral BOB
28 min AMRAP:200m Run1 Round Round of Double Cindy:10 Pull Ups (Comp: SPU)20 Push Ups30 Air Squats
14 min AMRAP:12 C2B28 Alt. Leg Walking Lunge Steps
Post: 12 min for Quality14 Hollow Rocks14 Plank Push Ups14 Med Ball Twists
8x3 DL Re-grip with no noise negative
10 min AMRAP:3/3, 6/6, 9/9…ascending ladder by 3’sDL (155/225(Lateral Bar Over Burpees
Back Squat 5-5-5-5-5
For Time:27-21-15-9Double DB Front Squats (35/50)
**50 DU after each set
A play on Quarterfinals WOD #3:
On 15 min Clock:For Time:3 Rounds:20 HR Push Ups20 T2BRight Into:3 Rounds:10 Strict Press (65/95)10 SPUIRT: Max Rep HSPU
A play on Quarterfinals WOD #4:4 Rounds of 4 Min Intervals:400m RunIRT: Max Rep C&J (95/135)1 min Rest between Rounds
Comp: Increase weight each round:95-105-115-125135-155-175-195
*score is total number of clean and jerks
4 rounds for max reps of:1 minute of snatches (85/135)1 minute of rowing for calories1 minute of dumbbell box step-ups (35/50)1 minute of rest
3 rounds for time of:50 wall-ball shots (14/9' / 20/10')50 lateral burpee box jump-overs (20/24)
Time cap: 20 minutes
For Time:5 x 800m Run
*2 min rest between each
10-10-10-10 Back SquatThen:5-5-5-5 DL
7 min AMRAP:10 Pull Ups10 DL (105/155)