W.O.D.

8 min AMRAP

- 8 pull ups

- 8 Bar over burpees

8 min 2 rep Snatch EMOM (heavy, not tn’g)

[caption id="attachment_5556" align="alignright" width="300"] Throwback Thursday - CrossFit Open 2013[/caption]

Immediately into

8 min 5 rep Ring Dip EMOM

Immediately into

Max set of WB (14/20)

 

Remember there's only a 10am class today!!!!!

"So, come in and partner it up!

 

6x7 DL

Followed immediately by 5 strict T2B

Rest 90 seconds

then

W.O.D.

For Time:

1 Mile Run

W.O.D.

10 min AMRAP

 

- 10 HR push ups

- 20 Ab mat sit ups

- 30 DU

W.O.D.

[caption id="attachment_5541" align="alignright" width="300"] R$ & B$ at Whiskey Throwndown Comp![/caption]

- Thrusters 70/100

- Bar over burpee

RX: 10/9/8/7/6/5/4/3/2/1

Comp: 13/12/11/10/9/8/7/6/5/4/3/2/1

Strict pull ups (add weight if you can, but must stay strict)

2 times through: 10-8-6-4-2

W.O.D.

Row 2 - 500m Rows

your score is the total time for both rows added together

W.O.D.

"i1uvit Total"

Find your Max:

- Power Clean

- Front Squat

- Push Press

"KELLY" 5 RFT - 400m Run - 30 Box jumps 20/24 - 30 Wall balls (14/20, 9’/10’)

"ISABEL"

- 30 Snatches (95/135)

W.O.D.

"NASTY GIRLS"

3 RFT

- 50 Air Squats

- 7 Ring MU (scale Bar MU, then 14 C2B/14 HR Push Ups)

- 10 Hang Cleans 95/135

W.O.D.

"DIANE"

21-15-9

- DL (155/225)

- HSPU (scale is Pike Push Ups)

W.O.D.

"Fran"

21-15-9

- Thrusters (65/95)

- Pull Ups

Press 6x7 (from the ground)

 W.O.D.

Buy-in: Cumulate 1 min hold at your last press weight

5 RFT

- 10 Strict HR push ups

- 10 C2B

Buy-out: Cumulate 1 min hold at your last press weight

Clean & Jerk Max W.O.D. "Grace:" - 30 C & J for time (95/135) Optional: "Double Grace:" - 60 C & J for time 95/135