10 Rounds for time of:
40 Yd, Farmer’s Carry 45’s/25’s
30 Double-unders
20 Air Squats
1 Rope Climb, 15 ft
*men use 2 45-pound plates
*women use 2 25-pound plates
Category: .Your WODs
7 RFT:
5 hang power clean, 115 lb
4 push press, 115 lb
3 overhead squat, 115 lb
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
Men use 95 lb., women use 65 lb.
Power clean 1-1-1-1-1-1-1
For time–15-12-9:
Left hand kettlebell snatch, 1.5 pood
Right hand kettlebell snatch, 1.5 pood
Ring dip
For time:
Run 400m
9 squat cleans, 155lb
18 toes-to-bar
Run 400m
7 squat cleans, 155lb
14 toes-to-bar
Run 400m
5 squat cleans, 155lb
10 toes-to-bar
Freshmen v. Sophomores
WOD 1
“Helen”
3 RFT:
400m run
21 kettlebell swings12 pull-ups
WOD 2–
12 minute AMRAP:
1 rope climb
100m shuttle run (25m down and back twice)
3 clean and jerks (135/75)
WOD 3
9-15-21 reps of:
Bar facing burpees
Toes-to-bar
Front squat (115/75)
*At least 1 male and female on each of the 3 WOD’s; fastest male/female pair receives 1 pt for your class. Fastest individual time receives an additional point for your class.