EMOM x8
3 Split Jerks
go light
For time:
100 Double Unders
100′ Handstand Walk (25 HSPU)
25 Power Cleans 135/95
75 Double Unders
75′ Handstand Walk
20 Power Cleans
50 Double Unders
50′ Handstand Walk
15 Power Cleans
25 Double Unders
25′ Handstand Walk
10 Power Cleans
Skill – Pistols CROSSFIT WOD: 20 min AMRAP: 5 ring pushups 10 OHS 95/65 15 Kb swings 55/35
W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups
25 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s For time – 150 D/U 3:1 75 Thruster 75/55 150 D/U *12 min Cap*
For time: 21 Deadlift (225/163) 400 M Run 5 Rounds of Cindy 15 Deadlift (225/163) 400 M Run 5 Rounds of Cindy 9 Deadlift (225/163) 400 M Run 5 Rounds of Cindy
Great job on yesterdays WOD!!!! The longest one we’ve had. Honestly, it was a little longer than we thought. You know what they say, “If it doesn’t kill you, it just makes you stronger.” Skill/Strength – Double Unders 10-9-8-7-6-5-4-3-2-1 OH Squat – 125/85 Push Press 125/85 T2B CrossFit Kryptonite
10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…