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:
Clean & jerk 1-1-1 @ 75%

WOD:
3 rounds for time of:

100 Double-unders
8 Squat cleans (185 lb./125 lb.)
8 Ring muscle-ups

Post loads and time to comments.

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LEANFIT:
As many rounds as possible in 12 minutes of:

7 Deadlifts (95 lb./65 lb.)
5 Hang cleans (95 lb./65 lb.)
5 Push presses (95 lb./65 lb.)

Rest 1 minute, then complete:
100 Sit-ups
1 mile Run

Post completed rounds to comments.

_____________________

DE:
For time:

Rowing Helen (3 rounds of: 500m Row, 21 Kettlebell swings (53 lb./35 lb.), 12 Pull-ups)
Running Helen (3 rounds of: 400m Run, 21 Kettlebell swings (53 lb./35 lb.), 12 Pull-ups)
800m Run

Post time to comments.

Media:
Thursday WOD, May 14, 2015

One thought on “Thursday WOD, May 14, 2015

  • May 14, 2015 at 9:33 am
    Permalink

    SC: 225#
    WOD: 27:38 Rx

    This WOD was killer, I was gassed for basically 30 minutes and the muscle ups were the break.

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