For time:
Run 800 meters (2 x 400)
10 rounds of:
10 Pull Ups
10 Dips (Ring or Bar)
Run 800 meters (2 x 400)
Strength: Bench Press 1-1-2-2-2 @ not to exceed 95% of 1 rep max (resting 2 minutes between each set)
Row 2k + 50 Pistols + 30 Hang Power Cleans (225) WOD Demo at Regionals
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“People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.”~Andrew Carnegie
WOD 21:12 (8 full rounds)
Bench 85,85, 80,80,80
5:33
Bp (335 1x, 315 2x)
BP 90/90/80/80/85
WOD 20:12…(5 rounds)
19:40 (8 Full)
BP: 240×1/250×1/225×2
BP 120/100
19:26 (6 full+10 pu+5 dips)
BP: 110/100
WOD ~ 18:50, 9 full (red, purple bands)
BP 135/125
WOD: 24:42/10 rounds(subbed 10 KB Swings + 10 Deload Pushups for Pullups/Red Band for Dips)
BP 105/100
WOD: 18:40 (8 full rounds + 6 pull ups)
18:43-10 full
BP- 225(1x) 205(2x)
22:00
BP: 260×1 250×2
BP 95/90
WOD: 19:43 (8 full + 8 pull ups)
Wod: 15:33
295×1/275×2
16:59
BP 285 x 1/275 x 2
19:04 subbed 10 kb swings 10 deload and 10 abmats for pullups/dips
BP 100/95/90×3
WOD- (red band pull ups & dips) 7 full rds, 19:26
BP 205/205/190/190/190
WOD 16:54 (Ab mat SU, 53 lb KB) Gimpy sholder
BP 225/235/215/215/215
18:42 (8full + 5)
BP 335/345/315/315/315
22:29 6 full