Lynden, Washington
"Jackie"For time:1,000-meter row50 thrusters (35/45)30 pull-ups
Post-WOD:4x5 Thrusters
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On a 10 min. Clock:3 RFT:17 OHS (70/100)7 BMU (Comp: 12 BMU)*In Remaining Time - Max Rep Box Jumps (20/24)
-5 min Rest-
3 RFT:50 Air Squats (Comp: 24 Pistols)25 Push Ups
24 min Max Cals on Machine: Ski, Row, Bike.*Every 4 min Perform 1 Round of DT
1 Round of DT:12 DL (Rx: 105/155)9 Hang Clean (Rx: 105/155)6 Push Jerk (Rx: 105/155)
Front Squat 5-5-3-3*1-2 Rope Climbs after each set.
WOD:For Time:10-9-8-7-6-5-4-3-2-1Front Squat (85/125)T2B
WOD:16 min AMRAP:20 SA Alt. DB Snatch (35/50)15 HSPU10 Burpee BJ Over (20/24)
Post WOD:Parallette Work
15 min to work up in load to 1 Clean & Jerk
WOD:6 RFT:3 C&J @ 75% of you load10 C2B30 DU
WOD:For Time:Isabel - 30 Snatches (95/135)800m RunGrace - 30 Clean & Jerk (95/135)800m Run75 KBS (35/53)
5x: Superset:5 Back Squat
Right into:7 Double DB Z-Press
Rest 1:30
5 min AMRAP:10 T2B40 DU
5-5-5-5-5 DL
WOD:12 min clock:Diane21-15-9:HSPU (Comp: Strict)DL (Rx: 155/225, Comp: 205/315)
-2 min Rest-
In remaining time:50’ HSW12 Bar Facing Over Burpees
5 min @ Each Movement, 1 min Rest between Movements.
1 & 3:5 min EMOM::30 work, :30 rest
2 & 4:5 min Max Cals/reps1 min rest/decon between stations
1 - Parallette Work2 - Max Cal Row3 - Ring Work4 - Max Rep SA Alt. DB Devils Press (35/50)
10 min EMOM: 2 re-grip Squat Snatch
WOD:6 min AMRAP:5 Squat Snatch (Rx: 75/115, Comp: 105/155)12 C2B
WOD:5 RFT:8 Power Snatch Rx: (75/115, Comp: 95/135)50 DU
Post WOD:500m Sprint on the Rower
Open WOD Repeat: 11.6, 12.5 & 18.5
7 min AMRAP:Ascending Ladder 3/3, 6/6, 9/9...Thrusters (70/100)C2B
10-8-6-4-4 Front Squat
Push Jerk 5-5-4-4-3-3
WOD:15 min AMRAP:Buy-in: 800m Run10 Hang Power Cleans (65/95)15 Push Jerk (65/95)20 Ab Mat Sit Ups
WOD:24 min AMRAP:20 RMU30 Step Back Lunge w/ Single DB in Front Rack (35/50)40 Lateral Burpee Over DB50 SA DB Clusters (35/50)60 T2B70 SA DB Snatch (35/50)80 WB (14/20, 9/10’)