For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
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"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
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3 comments:
WOD at 24h fitness "Shaq Sport"
mobility
OHS:
1 x 10 x 45
1 x 7 x 95
1 x 7 x 115
7 rounds for time:
7 Overhead Squats 135 lbs
7 Box Jumps 24"
7 Clapping Push Ups
First 2 sets were with 135#, then dropped to 95# (no chalk, no bumpers!) Also only 12" box jump.
14:36
PS:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125
1 x 3 x 135
5 rounds
65lbs PS x15
400meter run
29: something
D dont erase the board
using 55# my time was 25:25
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