Roney 4 RFT: 200 Meter Run 11 Thrusters 135/95 200 Meter Run 11 Push Presses 135/95 200 Meter Run 11 Bench Presses 135/95 This workout is so awesome and amazing and hard AF!
21-18-15-12-9-6-3 Begin each round with 15 Sit-Ups Squat Clean 95/65 (Sorry to do two days in a row...) Double Unders Deadlift 185/125 Box Jumps
A cool WOD:
Randy-
75 Power Snatch for Time 75/55 (light and fast)
Rest - you’ll need it
Grace-
30 Clean and Jerks for time 135/95 (harder than it seems)
Rest - you’re dead now
21 Thrusters at 95/65 for time just to finish it off. If you can get your 21 thrusters punching out fast and smooth your Fran will kick ass!
Airforce 20 Thrusters 95/65 20 Sumo Deadlift High Pulls 95/65 20 Push Jerks 95/65 20 OH Squats 95/65 20 Front Squats Every minute on the minute until completion, perform four burpees. This includes beginning with four burpees. So start your timer for one minute intervals. When the timer starts do four burpees, and in the remaining time within the minute begin your 20 thrusters. At the minute do 4 burpees and then chip away at the thrusters for the remaining minute. Repeat until they're done and once they are you'll begin the SDLHP and the other movements. It's gonna get spicy fast! Score = Time
T.J. For time: 185-lb. bench presses, 10 reps 10 strict pull-ups (Kipping, Banded, Jumping) 135-lb. thrusters, max set Repeat the triplet until you have completed 100 reps of the thruster. So you will do the bench and pull-ups and then as many thrusters as you can. Once you break on the thrusters you go back and do the bench press and pull-ups and then return to continue chipping away at the thrusters. You repeat this until you get to 100 thrusters. It's hard because you want as many thrusters as possible but the pullups and bench press also gas you out! By the way, a break in the thrusters means you put the bar down or you stand there with it for it too long, which you won't - you'll put it down! haha! Also, that’s men’s weight.... and you can do Kipping pull-ups, and if needed even scale down to 8/8 on bench and pull-ups, so yeah this wod is really hard is what I’m trying to say.
Today's WOD 10-9-8-7-6-5-4-3-2-1 Hang Squat Cleans Front Squats Shoulder to Overhead 95/65
Filthy 50 - Gym on Main Style
50 Box Jumps
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Hypers
50 KB Thrusters
50 Burpees
50 DB Hop Overs
Run 800 Meters 10 Front Squats 75/55 10 Push Press 10 Burpees 20 Front Squat 20 Push Press 20 Burpees 10 Front Squats 10 Push Press 10 Burpees Run 800 Meters
3RFT
7 Hang Snatches
7 Power Snatches
7 Full Squat Snatches
165/110 (That's heavy!)
And
7 RFT
3 OH Squats (about 75% of 1RM)
9 Strict Pull-ups
12 Box Jumps
