A. Push Press
2 RM
B.
9-6-3
Thruster (155/105)
Muscle-ups
A. Power Snatch
3RM
B.
EMOM for 8 rounds
100m Sprint
C.
Tabata Hollow Hold
Rest Day
10:00am Partner WOD
"DT" 5 rounds for time:
12 Deadlift (155/115)
9 HPC
6 Push-Jerk
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
A. Clean & Jerk
2RM
B.
7 min MAX Burpees
C.
100 Sit-ups
A. OHS
5-5-5
B.
5 rounds:
1 min ME Box Jumps
1 min ME T2B
1 min ME OHS (115/75)
1 min Rest
A. Deadlift
5-5-5
B.
For time:
21-15-9
Deadlifts (225/155)
400m Run after each set
A. 2K Row
50 Wallballs (20/14)
1K Row
35 Wallballs (20/14)
500m Row
20 Wallballs
"Nancy" 5 rounds for time
400m Run
15 OHS (95/55)
"Hot Death" 1K Run
then
3 rounds
10 Clean & Jerk (135/95)
10 C2B Pull-ups
10 Burpees
then
1K Row
A. Press
3-3-3-3-3
B.
10-9-8-7-6-5-4-3-2-1
Thrusters (135/95)
50-45-40-35-30-25-20-15-10-5
Double unders
A. Power Clean
3RM
B.
"Nasty Girls"
3 rounds
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)
A. Back Squat
5-5-5
B.
10 rounds
10 Deadlifts (135/95)
10 Push-ups
Rest Day
10:00am Partner WOD
"Daniel"
For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups
Post time to comments.
A. Front Squat
5-5-5
B.
12 min AMRAP
20 Box Jumps (24/20)
10 Ring Dips
5 Man-Makers (35/20)