Complete 3 Rounds:
21 KBS Rx(35/53#)
12 Pull-ups
400m run
Immediately after complete:
30 Clean and Jerks Rx(95/135#)
Comments:
Athletes option to go solo or to partner up to do the WOD. If you decide to partner up for the WOD only one person working at a time and both athletes must complete the 400 meter run.
Score is max weight for back squat, max weight for push jerk and total double unders. Add them all up for your load score and then post the individual details in the comments.
Cement Mixer
7 rounds of:
Every 3 minutes complete:
400 meter Run
12 Toes to Bars
Comments:
Complete 400 meters and 12 toes to bar within 3 minutes. Record your time and rest for the remainder of the 3 minutes. If you can't do it under 3 minutes then scale toes to bar as needed. Complete 7 rounds for time. Record the number rounds you were able to successfully complete and post your times that you completed each round in the notes if you can.
Three round WOD with the first round being 21 reps of handstand push ups or pike push ups then 21 flutter kicks. Second round is 15 reps and then third round is 9 reps.
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Comments:
With a continuous 20 minute running clock complete the above 4 exercises each for 30 seconds. Must complete 30 seconds in each exercise before moving to the next. Rest time and transition time is not included in your 30 seconds of work for the exercise. If you stop to rest your time also stops...