Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
10 Rounds
1 Power Clean + 1 Hang Power Clean every 45 seconds
Regular WOD
For Time
Buy-in
a) Double-Unders – 100*
12-9-6
b) Power Cleans (155#/105#)
c) Handstand Push-ups (25#/10#)
d) Turkish Get-ups (50#/35#)
Buy-out
e) Double-Unders – 100*
*Lateral Jumps if modifying
WODKILLERS
For Time
Buy-in
a) Double-Unders – 100*
12-9-6
b) Power Cleans (185#/115#)
c) Handstand Push-ups (45#/25#)
d) Turkish Get-ups (70#/45#)
Buy-out
e) Double-Unders – 100*
*3 burpees for errors/stopping
If desired, post scores to comments!
22:46 rxd
Heavy (5)135 (5)155
Heavy: 115#(X3), 120#(X2), 125#(X2), 130#(X2), 135#
RX’d (d-10# on right arm only/ half of reps) – 20:02
19:59 RX’d
Heavy: 155(2), 185(8)
Heavy: 115(2), 135(3), 145(3), 155(failed 1, and then got 1)
27:23 Rx’d
(Rx/20:00m) completed 6 of 6 HSPU
Heavy (5)135 (3)155 (2)175