GWOD: 12 skin the cats
CFE Strength: Push Press 7×3 on :45 sec @ 65% 1RM
Endurance: 3x800m run; 3 minute rest
BA: 4 RFT:
400m run
20 medball cleans, 20/12
20 sit-ups
CFE: 2 Rounds for Total Reps:
2 min Double-unders
2 min Pistols (Alternate legs)
2 min Box jumps (24″)
TM WOD: Squat Cleans
Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM
“540”
50 overhead lunges (45lb plate/25lb plate)
40 pull-ups
30 thrusters (95/55)
20 burpees
10 cleans (135/65)
3 rounds for time of:
30 Pull-ups
30 Deadlifts, 155/115 lbs
30 Box Jumps, 24/20 in
As many rounds as possible in 10 minutes of:
5 deadlifts (225/115)
10 parallette pass-throughs
15 squats
GWOD: 3 rounds: 8 knees-to-elbows; 8 dips
CFE Strength: Push Press 8×2 on :45 @ 65% 1RM
TM Strength: Power clean 5-5-5
BA Partner WOD: 2 RFT
10 dips
Medball sprint to soccer field
20 Russian twists
Medball sprint to JAFH
30 Partner medball slams
CFE WOD: For time:
Run 400m
40 kettlebell swings (1.5/1 pood)
30 Pull-ups
20 Kettlebell swings (1.5/1 pood)
10 Pull Ups
Run 400m
TM WOD: “Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats
BtW average: men 20:56; women 23:55
