AMRAP 20


Run 200m
12 foot handstand walk
7 pull-ups


8 rds plus 1 HS walk


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WOD:
10 Back Squat at bodyweight
500m row
8 Back Squat at bodyweight
400m row
6 Back Squat at bodyweight
300m row
4 Back Squat at bodyweight
200m row
2 Back Squat at bodyweight
100m row

9:53 Rxd 195lb


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"Lynne"-Unleashed

5 rds for max reps:

Body weight bench press
Strict pull-ups

After 5 rds are complete and reps are totaled perform additional rounds in the same scheme until 150 total reps are completed.

Took me 8 rounds.


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120 horizontal ring rows
120 ring dips

5/26/17
24:14


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With a 20lb vest:
100 GHD sit-ups
100 Back extensions
14:24


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150 GHD sit-ups
150 back extensions

17:49 5/18/17
Awful


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1-10
MU
HSPU
Ring rows

30 min time cap

Got thru RD 8


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Strength: Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

50 Jumping Squats
50 Back extensions/good morning with PVC
50 Push-ups
50 Toes to bar
50 Box Jump overs 24”/20”
50 Horizontal Ring Rows*

*kipping ok

19:28




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5 KB Thrusters
100m run
10 KB Thrusters
200m run
15 KB Thrusters
400m run
15 KB Thrusters
200m run
10 KB Thrusters
100m run
5 KB Thrusters

53/35 each arm

10:21 Rxd


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120 horizontal ring rows
120 ring dips

25:08


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Squat Clean: 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees with a 6” target

93. I could've gotten over 100 if I worked harder.


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Death by power clean 15" @135

11 min


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3 rounds for time:
30 second L-sit
15 Calorie Row
30 second pull-up hold at top
15 Calorie Row
30 second superman hold
15 Calorie Row
30 second handstand hold
15 Calorie Row

* accumulate 30 seconds total of each static hold before moving onto the row.

23:38


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"Karen 2.0"

150 WB 20lb
Every time you rest perform the same number of burpees

22:31 Rxd


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Strength:
Front Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
"Diane"
21-15-9
Deadlift (225/153)
Handstand Push-Ups

4:51 Rxd P.R.


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20 min EMOM
First minute:
30 Double-Unders
Second minute:
10 Alternating KB Snatch 53/35

Rinse and repeat

Finished


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"Griff"
For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

14:38


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