Friday the 13th!! :O
Dee’s Bday WOD! Shhh…she wants it to be a surprise! But wear long socks, wrist straps, and shave your callouses!! ;D
Dee’s Bday WOD! Shhh…she wants it to be a surprise! But wear long socks, wrist straps, and shave your callouses!! ;D
10 Rounds for time of: – 6 Thrusters (75/45) – 6 KB Snatches (1/.75) alternate – 6 GHD Sit-ups
EMOM (30 min time cap) – 10 Abmat Sit-ups – 10 KBS (2/1.5) * Every min perform the movements/reps. WOD ends when you cannot complete the movements/reps within that min. *
4 Rounds for time of: – Max HSPU – 15 Barbell Rows (95/65) * 1 min rest between rounds*
6 Rounds for time of: – 100 ft Farmers carry (1.5/1) (right hand) – 30 Double-unders – 100 ft Farmers carry (1.5/1) (left hand) – 30 Double-unders
“Helen” 3 Rounds for time of: – 400m Run – 21 KBS (1.5/1) -12 Pull-ups
4 Rounds for time of: – 15 KBS (1.5/1) – 20 Walking Lunges – 15 Slam balls (20/15)
10-9-8-7-6-5-4-3-2-1 – Burpees – SDHP w/ KB (1.5/1)
AMRAP 20 min – 10 Box Jumps (24″/20″) – 10 GHD Sit-ups – 5 Muscle-ups
CrossFit Total 1 – 1 – 1 (for each lift) Back Squat Shoulder Press Deadlift