Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

19:35 Rxd

DUs kicked my ass

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“Annie”
50-40-30-20-10
Double Unders
Sit Ups

7:38 Rxd

Broken DUs in 20 and 10. Not a P.R. 7:31 is my fastest


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"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

3:44 Rxd P.R.
Butterfly's


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WOD:
4 Rounds
400m Run or 500m Row
50 Double Unders

Run 12:15. Need du practice


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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

91 butterfly


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21-15-9

Calorie row
HSPU
DL @ BW

7:26




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KB Lynne

53lb KBs

158 reps


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Strength:
Squat Clean 6x2 at 85%

WOD:
21-15-9
Ring Dips
KB Swings (70/55)
Walking Lunges with kettlbell in front rack position (sub plate if KB weight for swings is limiting)

7:30 Rxd kipping dips.


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10-9-8-7-6-5-4-3-2-1
Box Jumps (30/24)
Overhead Squat (95/65)
*Run 100m after each set

I used a 24" box at home and 100m was estimated.

16:13. Could have gone a little harder but it's a risk for my bad knee. It was really just a test for my class tomorrow.


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Strength:
Front Squat 5x3 at 80%

WOD:
5 Rounds
15 Power Clean (95/65)
25 Double-unders

245

9:02 Rxd


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1 rm DL


WOD:

"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

405 DL

22 rds plus 2 push ups. P.R.

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Push press 5!

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

I used two 53lb KBs

Got thru 16 MU

Went on to finish for 19:53 Rxd



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WOD:
3 Rounds
20 Wall Ball Shots (20/14)
20 Kettlebell Swings (55/35)
5 Thrusters (185/135)
Hold 1 Minute Handstand Between Rounds

20:54 Rxd. I went easy on my knee

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15" AMRAP
16 foot walk walk
10 TTB

6 RDS plus 6 TTB



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Strength:
Push Press - 1RM

WOD:
Four rounds for time:
15 Deadlifts (155/105)
15 TTB
30 Sit-ups

245 PP

14:14 Rxd


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Push press 5! Failed at 195

WOD:
On a 25-minute clock
1 Mile Run
Then perform as many rounds as possible of:
11 Chest-to-Bar Pull-ups
7 TTB
7 Push Press (155/105)

4 rds plus 2 pull-ups Rxd

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Cindy

21 rds plus 2 push ups Rxd.

P.R.


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Strength:
Bench Press: Warm up, then: 5@75%, 3@85%, 1+@95%x (Last set is a for max reps).

WOD:
4 rounds for time of:
800m Run
15 Overhead Sqauts (75/55)
15 Sumo Deadlift High Pulls (75/55)
*Time Cap

22:58 Rxd



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KB Lynne 1.5 pood

114 reps

Strict pull ups


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Strength:
Deadlift: 3@70%, 3@80%, 3+@90% (Last set is a for max reps).

WOD:
Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
15 Burpees
1 Rope Climb
40 Sit-ups

I tweaked my back so I didn't do the deadlifts. Four rounds on the WOD RX


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