Saturday

WOD:

Partner workout. One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.

For time:

• 45 dumbbell hang cleans (35/25#)
• 45 burpees
• 500m row

Rest as much as needed

AMRAP-using time from previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:

• 45 DB push press
• 45 DB lunge
• Row for meters

Rest as needed

For time-

• 45 db front squat
• 45 knee to elbow or toe to bar
• Run the distance rowed in second workout

Saturday

WOD:

Partner workout. One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.

For time:

• 45 dumbbell hang cleans (35/25#)
• 45 burpees
• 500m row

Rest as much as needed

AMRAP-using time from previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:

• 45 DB push press
• 45 DB lunge
• Row for meters

Rest as needed

For time-

• 45 db front squat
• 45 knee to elbow or toe to bar
• Run the distance rowed in second workout

Dead lifts and other fun stuff

Annie Sakamoto brought us our wod today.

WOD: 5, 4, 3, 2, 1 dead lifts. Increase weight each time. Then, do 10 reps at 85% of your 5x5 weight.

WOD 2: 9, 8, 7, 6, 5 of:

• box jumps
• ring push ps

Running

WOD (3 rounds):

• 7 overhead squats (115 lbs)
• 800m run

I finished in just over 14 minutes.

Row + bench + pull ups

Couldn't make it to the box today, so I hit up the gym at work.

WOD:

• row 2,000m
• bench press - 3x5
• 3 sets of max pull ps
• watch guy dead lift 315lbs with the worst form on the planet

Thrusters

First part of the hour was spent working on positioning for thrusters and doing some rope climbs.

WOD: 60 thrusters (95 lbs)
This wod had a 15 minute cap. If your form breaks durring the thrusters, drop the bar and go for a 200m run before doing thrusters again.

Saturday

WOD:
AMRAP for 3 mins:

• 9 dead lifts (135 lbs)
• 9 push ups

Rest 1 minute then 3 minute AMRAP:

• 6 power cleans (135 lbs)
• 6 clapping push ups

Rest 1 minute then 3 minute AMRAP:

• 3 ground to overhead (135 lbs)
• 3 burpees