Complete:
Row for 5 minutes at a 20 stroke per minute pace
then...
Max Push Ups in 5 minutes
then...
Row for 5 minutes at a 20 stroke per minute pace.
MDP: 2327 + 71 PU's
Complete 5 rounds for time:
5 one arm DB power snatch RT - 50 lbs
5 one arm DB overhead squats RT - 50 lbs
5 one arm DB power snatch LT - 50 lbs
5 one arm DB overhead squats LT - 50 lbs
Row Sprint 100 yards
MDP: 9:24
As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 Push Ups
Post total rounds completed.
One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
MDP:
Clean & Jerk 185,205,215,225,235,245,255
WOD Complete no penalties
Complete 6 rounds:
Row Sprint 200 yards
*Rest to Work - 3:1
MDP: 35,35,33,33,33,35Complete the following on the minute for 8 minutes:
3 Weighted Pull Ups
Max Rep Power Cleans 75%-80% of 1 RM
MDP:
Deadlift: 375
WOD: PU's @45
Power Cleans 5,0,3,2,2,2,2,2
Row 100m
8 Kettlebell Swings 2 Pood
16 Push Ups
E Caf
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
MDP: 3008
Complete 3 rounds:
Max Rep GHD Sit ups: 60 seconds 7 Deadlifts 275 lbs
21 Double Unders
Complete 5 rounds for time:
5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups (alternating grip every round)
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row
MDP:
Time: 19:04
Clean Pulls @ 205
Back Ext @body weight
