3 RFT: .com WOD
5 Wall Walks
25 C2B
100 DU

Post: Sets of 10 Double DB Alt Arm Strict Press

"This is the first workout ever posted on CrossFit.com. Just as it was posted back in 2001, no weight is listed for the dumbbell thrusters. Instead, the instructions were to use a heavy weight and move as fast as possible. Twenty-five years later, this workout is still a “bear” and is a potent dose of fitness. Choose a weight for the dumbbells so you can complete your thrusters in 3 sets or fewer, and push the pace of each run."

1st .com WOD EVER posted
For Time:
400m Run
21 Double DB Thrusters
400m Run
18 Double DB Thrusters
400m Run
15 Double DB Thrusters

Post: 15 min For Quality work on pistols & Inversions

8 min AMRAP:
10/12 Cal Row
16 WB (14/20, 9/10’)

-3 min Rest-

8 min AMRAP:
3 Rope Climbs
15 DL (155/225)

-3 min Rest-

8 min AMRAP:
15 T2B
10 Burpees

22 min AMRAP:
18-14-10:
MB Box Step Ups (20/24, 14/20)
Push Ups

*After every complete set of 18-14-10 complete: 200m MB Run

Post WOD: 6 min EMOM:
Min 0-1, 2-3, 4-5 is :30 Side Plank R/:30 Max Rep AMSU
Min 1-2, 3-4 5-6 is :30 Side Plank L/:30 Max Rep AMSU

9 min AMRAP:
Ascending ladder by 3’s: 3/3, 6/6, 9/9…
OHS (65/95)
C2B

10 min build to heavy Snatch Single

15 min build on complex out of rack: 1 Push Press + 2 Jerks

For Time: 9-15-21-15-9:
T2B
Double DB Box Step Overs (20/24, 35/50)
Box Jump Overs (20/24)

DL: 8-6-4-2-2-4-6-8

7 min AMRAP:
5 DL (Rx: 175/255, Comp: 205/315)
35 DU

Tuesday 2/10:
Bench Press Strength - Sets of 3

Teams 3 on an 18 min Clock: Rotate every 2 min:
For Max Reps/Cals:
Bench Press (75/115, Comp: 115/175)
Cal Row
KBS (35/50)

16 min E2MOM: Complex: 1 Power Clean + 1 Hang Squat Clean + 1 FS

3-3-3-3-3 Pause FS

7 min AMRAP:
8 Hang Squat Cleans (95/135)
12 Lateral Bar Over Burpee

11 min AMRAP:
16 C2B
16 Single DB Devil’s Press (35/50)

5 min For Quality: Max Distance Single DB OH Walking Lunge
Rest 2 min
6 min For Quality of TGU

On 20 min Clock:
100 DU
80 WB (24/20, 9/10’)
60 T2B
40 Lateral Burpee Over DB
20 Double DB Box Step Overs (20/20, 35/50)

IRT: Max Rep Double DB Thrusters (35/50)

On 25 min Clock:
15 min Max on Complex: 1 Squat Clean + 3 FS + 1 Jerk
10 min work to heavy 3 Deadlift

SLIPS to finish for today!

On 30 min clock:
8 min EMOM: Rower (:20 Sprint, :40 Recover)
2 min Rest
8 min EMOM: Bike (:20 Sprint, :40 Recover)
2 min Rest
8 min EMOM: Rig Movement (1-5 REPS of unbroken set)

Complex:
1 Squat Snatch
1 Hang Squat Snatch

22.1 REPEAT:
15 min AMRAP:
3 WW
12 Alt Arm DB Snatch (35/50)
15 Box Jump Overs (20/24) *Must step down

15 min to work up in load on complex: 3 tng Power Snatch into 3 OHS

On Running Clock: 2 Rounds for Max Reps:
2 min Max Rep OHS (65/95)
2 min Max Rep Burpee Pull Up
2 min Max Rep Shuttle Run