Friday 10-11-2013
“Fractured Fran” 21 Thrusters (95/65) 21 Pull-ups * Rest 2 min 15 Thrusters 15 Pull-ups * Rest 2 min 9 Thrusters 9 Pull-ups
“Fractured Fran” 21 Thrusters (95/65) 21 Pull-ups * Rest 2 min 15 Thrusters 15 Pull-ups * Rest 2 min 9 Thrusters 9 Pull-ups
“Nancy” 5 Rounds for time of: 400m Run 15 OHS (95/65) Lurong Challenge WOD #5
5 Rounds for distance and reps of: 30 sec ME Weighted 20″ Box Step ups (95/65) front rack 30 sec rest 30 sec ME Double KB Hang Clean & Jerk (1.5/1)* KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing 30 sec […]
AMRAP 12min 20 single arm kb overhead walking lunges (right) 1.5/1 20 T2B 20 single arm kb overhead walking lunges (left) 1.5/1 20 PP 95/65#
EMOM for 10 min: 10 Burpees After completing 10 burpees, with the remainder of the min complete: ME double-unders *Score is total # double-unders.
For time: 30 T2B 20 PP (115/75) 20 T2B 10 PP 10 T2B 5 PP Lurong Challenge WOD #4
“Lynne” 5 Rounds for max reps: Body weight bench press Pull-ups * There is NO time component to this WOD. *
3 Rounds for time of: 10 KB Cleans (two hands/kb from the floor) 1.5/1 20 Wall Balls 20/14# 50 Double-Unders
1 min ME Strict HSPU 5 min ME KB Snatch (1.5/1) * 1 min ME Strict HSPU 3 min ME KB Snatch 1 min ME Strict HSPU * Apportion KB Snatch reps anyhow, but try to keep reps even.
10 min AMRAP of: 200m Run 30 Lateral Jumps 12″ 200m Run 15 C2B Pull-ups *Note: Lateral jumps should be done over a hurdle, not a box. Each jump counts one rep.