Oh I wish my dad woudl give me his rower

"Jackie" - not rx'ed

For Time:

100 Sumo deadlift high pulls

50 Thrusters - 45#

30 Pullups

Pull, Push, Repeat

For time:

50 SDHP's - 45#
Push Press - 115 # - 21 reps
50 SDHP's - 45#
Push Press - 115 # - 18 reps
50 SDHP's - 45#
Push Press - 115 # - 15 reps
50 SDHP's - 45#
Push Press - 115 # - 12 reps

Upside Down Backwards Fran

Seven Rounds for time of:
95# Sumo Deadlift High-pull - 10 reps
10 Ring Dips

WOD

Me & Andy:

3 Rounds for time of:
15 x 225# Deadlift
15 x HSPU's
15 x Pullups
15 x 95# Thrusters

Dustin:

"Fight Gone Bad"
3 rounds of:
1 minute - Wallballs
1 minute - 75# SDHP's
1 minute - Box Jumps
1 minute - 75# Push Press
1 minute - Burpees
1 minute - Rest

WOD

Back on the wagon finally!

AMRAP in 20 minutes of:

95# Thrusters - 5 reps
95# Hang Power Cleans - 7 reps
95# Sumo Deadlift High Pulls - 10 reps

Consol middle school at 6PM

WOD

"Fight Gone Bad!" - modified

Three rounds of:
Wall-ball, 20# ball, 10' target (Reps)
Sumo deadlift high-pull, 75# (Reps)
Box Jump, 20" box (Reps)
Push-press, 75# (Reps)
Burpees (Reps)
Rest 1 minute

Each exercise is one minute, goal is for the highest number of reps on each exercise possible, adding all points together at the end for a final score.

As usual, we'll be modifying this workout with Burpees instead of rowing at the end. I'm thinking we'll either meet at 5PM @ SFA, or we'll wait till 6PM so Dustin can join us. I've got two balls for the wall balls, so we can get two guys going at once!

Here is the last time we did Fight Gone Bad!

Or we could do "Angie" or the AMRAP of thrusters & pullups wod, if anyone's feelin' that?

Much harder than it sounds

As Many Rounds as Possible in 20 Minutes of:

95# Thrusters - 5 reps
95# Hang Power Cleans - 7 reps
95# Sumo Deadlift High Pulls - 10 reps

Shootin' for 10 rounds

See you guys at SFA at 6PM

FGB Baby!

"Fight Gone Bad" - modified

3 Rounds:

1 minute - Wallballs (Reps)

1 minute - 75# SDHP's (Reps)

1 minute - 20" Box Jumps (Reps)

1 minute - 75# Push Press (Reps)

1 minute - Burpees (Reps)

1 minute - Rest

Every rep is one point, get someone to total them up for you and post'em here.

Plan on doing this at or around 8PM somewhere by the church.