WOD 240907
Skill-
DU..
***
Metcon-
"Bradshaw"
10 Rounds for time-
3 HSPU / 6 HRPU
6 Deadlifts @100/70kg
12 Pull ups
24 DU
Scale #1
Less rounds- 5-7 rounds
Scale #2
5 HRPU
6 DL @less weight
6 pull ups
36 Singles
Skill-
DU..
***
Metcon-
"Bradshaw"
10 Rounds for time-
3 HSPU / 6 HRPU
6 Deadlifts @100/70kg
12 Pull ups
24 DU
Scale #1
Less rounds- 5-7 rounds
Scale #2
5 HRPU
6 DL @less weight
6 pull ups
36 Singles
Push-
Strict press- 5-5-5
***
Metcon-
"CrossFit Games Masters EVENT #5"– Modified
For time-
75 Wall balls
40 Single DB shoulder to OH
30 Single DB step overs
40 DB snatch
75 wall balls
RX– 22.5/15kg DB
Cap– 15:00
Bodyweight-
4 super sets of-
5-10 Dips on boxes
:15 Sorenson hold
***
Metcon-
For time-
2-4-6-8-10-12 Over & unders
3-6-9-12-15-18 T2B
Metcon-
10 AMRAP-
1-2-3-4-5-6-7.. etc
Power clean & jerk @60/40kg
BMU / Strict C2B / 2x Pull ups
***
Accessory work-
Complete 4 super sets of-
6+6 Single leg RDL
8+8 DB bent rows
Squat-
Overhead squat- 3-3-3-3
***
Metcon-
"Nancy"
5 rounds for time-
400 meters run
15 OHS @42.5/30kg
Push-
Build heavy complex of-
1 Behind the neck jerk
1 Split jerk
***
Metcon-
4 rounds-
2 AMRAP / 2 rest-
2 Double DB squats
2 Double DB push press
2 Double DB Thrusters
2 Double DB Devils
20 DU
– Each round start where last round ended
