Wednesday, 7-18-18
Warm up:
2 RD at easy pace
10 Squats
10 Lunges
100 m run
12 min to complete:
Back Squats
5×5 @ 77.5%
For time:
20 OHS 95/65
5 Rope Climb 3:1
1 Mile (2K row)
5 Rope Climb
20 OHS
*20min Cap*
Warm up:
2 RD at easy pace
10 Squats
10 Lunges
100 m run
12 min to complete:
Back Squats
5×5 @ 77.5%
For time:
20 OHS 95/65
5 Rope Climb 3:1
1 Mile (2K row)
5 Rope Climb
20 OHS
*20min Cap*
Strength 10 min EMOM Even – 15/12 Cal row Odd – 15 back ext or 15 good mornings WOD 3x 3 min AMRAP 5 Deadlifts 275/205 10 HSPU 15 Wall balls 20/14 Rest 90 sec between rounds. Start over each round.
Strength: Back Squats 8×4 @ 55-80% 1RM Weighted Pull Ups 7×3 For time: 12 Power Clean and Jerks 165/125 then 2 rds of… 15 T2B 15 C2B then.. 12 Power Clean and Jerks 165/125
Thruster – 1 RM 3 Rounds for time: 6 Clean Thruster (2/3 of 1 rm thruster) 12 T2B 24 Box jump overs 24/20
30 RFT 4 Bar facing Burpee 3 Strict HSPU 2 Sq. Clean 225/155 1 Muscle Up (3 C2B, 5 Ring Row) *25 min Cap* Skill Work
We mourn the loss of our friend, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo. CrossFit Friends and Family: Joe Lengel’s sons, Aaron and Matt, have created this wod in honor of their slain father, who was killed yesterday opening his box in…
Strength: 20 min to find your 1RM C&J rest 10 min “Grace” For time 30 C&J’s 135/95