Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Complex: Hip clean + Hang clean + Full clean + Jerk, work to a heavy

WOD:
For time, reps 10-9-8-7-6-5-4-3-2-1 of:

Handstand push-ups
Toes to bar
Overhead squat (135 lb./95 lb.)

Post loads and time to comments.

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LEANFIT:
For time:
500m Row
50 Wallballs
400m Run
400m Row
40 Wallballs
400m Run
300m Row
30 Wallballs
400m Run
200m Row
20 Wallballs
400m Run
100m Row
10 Wallballs
400m Run

Post time to comments.
_________________________

D.E.:
As many rounds as possible in 10 minutes of:
2 Deadlifts (95 lb./65 lb.)
4 Front squats
6 Hang cleans
8 Push presses
30 Double-unders

Rest 2 minutes, then complete as many rounds as possible in 10 minutes of:
10 Toes to bar
10 Burpess
10 Pull-ups

Rest 2 minutes, then complete 10 minutes max rep step ups on box (20″/14″) with front rack kettlebell (35 lb./26 lb.)

Post completed rounds/reps to comments.

Media:
Monday WOD, April 20, 2015

2 thoughts on “Monday WOD, April 20, 2015

  • April 20, 2015 at 5:28 am
    Permalink

    SC: 225#
    WOD: 19:19rx

  • April 20, 2015 at 1:27 pm
    Permalink

    Strength. 215/225, failed on final rep

    Wod: 18:47 RX no head pad.

Comments are closed.