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)

WOD:
5 rounds for time of:

500m Row
16 Chest to bar pull-ups
9 Handstand push-ups

Post time to comments.

____________________

LEANFIT:
As many rounds as possible in 30 minutes of:

20 Russian twists
20 Walking lunges
20 Push-ups
10 Pull-ups
20 Back extensions
20 Sit-ups
20 Hang clean and press (65 lb./35 lb.)

Post completed rounds to comments.

____________________

DE:
5 rounds for time of:

7 Clean & Jerks (135 lb./95 lb.)
1 Rope climb
800m Run

Post time to comments.

Media:
Friday WOD, May 29, 2015

4 thoughts on “Friday WOD, May 29, 2015

  • May 29, 2015 at 1:45 pm
    Permalink

    WOD: 19:23 RX

    Just a step behind Kercho the entire WOD

  • May 29, 2015 at 1:58 pm
    Permalink

    WOD: 19:11 Rx

    Nearly 20 minutes of not breathing. Good one!

  • May 29, 2015 at 10:02 pm
    Permalink

    WOD: 20:24rx
    Nice job roosters.

  • May 29, 2015 at 11:12 pm
    Permalink

    This is basically this year’s Regional Event 6.

    The Regional event includes a 25 cal row instead of a 500m row, and strict 4″ deficit HSPU instead of regular HSPU.

    I stuck with the 25 cal row, but scaled with regular HSPU. 18:20.

    It’s taking the top guys at Regionals a little over 11 minutes. Crazy.

Comments are closed.