For time:
1,000 meter row
50 Thrusters @ 45 pounds
30 Push-ups
A second round at 500/25/15
A third round at 250/15/10
Fitness:
For time:
1,000 meter row
50 Thrusters @ 45 pounds
30 Push-ups
Performance:
For time: 1,000 meter row 50 Thrusters @ 45 pounds 30 Push-ups A second round at 500/25/15 A third round at 250/15/10 Fitness: For time: 1,000 meter row 50 Thrusters @ 45 pounds 30 Push-ups
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20150529-FriBCSO
Performance Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Fitness Metcon (Time) 21-15-9 Front Squats Ring Rows Strength
Shoulder Press 5 x 5 -then- Performance: "Annie" 50-40-30-20-10 Double Unders (2-to-1 singles) Sit-Ups Fitness: "Annie Lite" 25-20-15-10-5 Double Unders (2-to-1 singles) Sit-Ups Performance: Nate
Complete as many rounds as possible in 20 minutes of: 2 muscle-ups (bar or rings) 4 handstand push-ups 8 70# kettlebell swings Fitness: Nate Lite Complete as many rounds as possible in 20 minutes of: 2 ring-rows + 2 ring-dips 4 push-ups w/feet elevated 8 55# kettlebell swings Performance:
15 Minute Ladder 2 Wallballs 20/14 2 Box Jumps 24/20 4 Wallballs 4 Box Jumps 6 Wallballs 6 Box Jumps Etc.....continue up the ladder Fitness: 15 Minute Ladder 2 Wallballs 20/14 2 Lunges 4 Wallballs 4 Lunges 6 Wallballs 6 Lunges Etc.....continue up the ladder Performance:
For time: 100 Thrusters (75/45) *Each time you ground the bar, you owe 5 burpees before picking it back up.* Fitness: For time: 75 Thrusters (65/35) *Each time you ground the bar, you owe 5 burpees before picking it back up.* You can rest with the bar on your shoulders, on your lap in a squat position, etc. with no penalty, but if you let go of the bar on the floor, it's 5 burpees before you pick it back up. Performance
Metcon (Time) Seven rounds for time of: 10 Handstand push-ups 10 Squat clean (75/45lbs) 10 L-pull-ups Fitness Metcon (Time) 6 rounds for time of: 10 BB Press (45/35) 10 DB Front Squat 10 Jumping Pullups 5 Rounds for time of:
Performance: 15 Sumo Deadlift High Pulls (70/53) 12 Chest-to-Bar Pullups 9 Handstand Pushups Fitness: 12 Sumo Deadlift High Pulls (53/35) 9 Pullups (chin over bar) 6 Deficit Pushups (hands on bumper plates) 20150507-ThuBCSO
"DT" Hero WOD Performance: Five rounds for time 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Fitness: Five rounds for time 115 pound Deadlift, 12 reps 115 pound Hang power clean, 9 reps 115 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. |
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