Flight simulator 12” time cap

35 failed on 40 going up


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DT

Rxd 17:00 even. New barbell. I should have worn gloves.


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Southern Belle Karen at 110 reps

Changed it up and did 10 thrusters then 10 rkbs

4:32


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“Rita”

100 Butterfly Sit-ups
100 Glute Bridges
100 Leg Lifts
100 Mountain-Climbers


Butterfly Sit-ups are un-anchored.
Glute Bridges should be off a standard bench.
Leg lifts include lifting the hip (think pointing feet straight up).
MC should touch elbows every time.

16:28 this time


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On the Minute x 10
2 Box Squats @ 207#
Set box height (or stacked plate height) to parallel.

FS

4 Sets of 7
Enter estimated/current 1RM Front Squat
Submit
Set #1 – 7 Reps @ 195#
Set #1 – 7 Reps @ 205#
Set #1 – 7 Reps @ 215#
Set #1 – 7 Reps @ 221#


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110 rep 30lb DB Karen

7:03.


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Not for Time:
10-9-8-7-6-5-4-3-2-1:
Barbell Bent Over Rows (Video)
Dumbbell Bench Press
*10 AbMat Sit-Ups after each round

135 B.B.
75 DBS


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3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

17:28

I haven’t been rowing much so this was kind of awful


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Heavier Southern Belle Karen

105 reps

30lb DB thrusters each arm
RKBS 72lb

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until reps are completed.

3:10


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Heavier Southern Belle Karen

105 reps

30lb DB thrusters each arm
RKBS 72lb

There is no set method to perform this WOD. The kicker is there is no rest. Once you set the DBs down, move immediately to the KB. Once the KB is set down, move immediately to the DBs. Repeat until reps are completed.


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21 – 15 – 9
Squat Snatches (95/65)
Strict Chest to Bar Pull-Ups

16:19. Woman’s bar


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100 Butterfly Sit-ups
100 Glute Bridges
100 Leg Lifts
100 Mountain-Climbers

15:54

Butterfly Sit-ups are un-anchored.
Glute Bridges should be off a standard bench.
Leg lifts include lifting the hip (think pointing feet straight up).
MC should touch elbows every time.


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13” AMRAP

32 kB swings 72lb
40 burpees
30 leg/hip raises
20 HSPU

1 plus 21 kbs.

Lunch WOD. Wow


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DL 8-6-4 @70,75,80 then 8-6-4 @ 73, 78, 83

For time

21-15-9

DL 275
Box jumps 27”

8:50

Took my time due to risk of hurting my back


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60 minute AMRAP

8 weighted sit-ups with two 50lb DB
20 DUs
8 strict TTB
200m Run

15 plus 8 sit-ups


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Jerry

28:59

Subbed 300dus for the row.


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