Women
-Skill work
-WOD:
3 rounds for time of:
20m bear crawl
10 clean and jerks (75/55)
Rest 5 minutes
2 rounds for time of:
400m run
10 pull-ups
Men
3×5 squat
3×5 press
1×5 deadlift
Tag Archive: 400m run
Women
15 minutes skill work
WOD
3 Rounds for time:
400m run
20 med-ball cleans
Men
Powerlifting
“Grace”
30 reps for time:
Clean and Jerk (135/95 lbs)
rest 5 minutes, then
“Helen”
3 RFT
400 meter run
21 Kettlebell swings (1.5/1 pood)
12 Pull-ups
3 x 50m Sprints
Sled 90/50*
Rest as needed, then
4 Rounds for time of:
400m run
12 Power Snatch 115/80
*add 90/50 to the sled
For time:
400 meter run
Fran — 21-15-9 thrusters (75/55) and pull-ups
400 meter run
Fran — 21-15-9 thrusters (75/55) and pull-ups
400 meter run