WODs
Leaderboards
Devon Simmons
Rafal Nalej
Cody Anderson
Adrian Kennedy
Nick Bird
Butch Carpenter
Rest Day
Gym Activity
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10 Thrusters, 65 lbs 15 Burpees 20 Thrusters, 65 lbs 25 Burpees 30 Thrusters, 65 lbs 15 Burpees -
21-15-9 reps of: Thruster, 95 lbs Pull-up
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14:00 AMRAP: 20 Wall Balls, 18 lbs, 10 ft 10 Deadlifts, 155 lbs Rest 2 mins 20 Burpee Broad Jumps 10 Power Cleans, 155 lbs
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2 Pullups & 2 Dips per round. Sub box HSPU10 rounds of: 2 Pull-ups 2 Dips 4 Handstand Push-up (box)s 8 Kettlebell Swings 12 kg
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21-15-9 reps of: Deadlift, 225 lbs Box Jump (24 In.), 24 in
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Sets 12 Bench Press | 135 lbs 10 Bench Press | 135 lbs 8 Bench Press | 135 lbs 6 Bench Press | 135 lbs
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Sets 5 Back Extension (GHD)s, 1x bodyweight | 67 kg 5 Back Extension (GHD)s, 1x bodyweight | 67 kg 5 Back Extension (GHD)s, 1x bodyweight | 67 kg 5 Back Extension (GHD)s, 1x bodyweight | 67 kg 5 Back Extension (GHD)s, 1x bodyweight | 67 kg 5 Romanian Deadlift (Rdl)s | 90 kg 5 Romanian Deadlift (Rdl)s | 90 kg 5 Romanian Deadlift (Rdl)s | 90 kg 5 Romanian Deadlift (Rdl)s | 90 kg 5 Romanian Deadlift (Rdl)s | 90 kg 10 Leg Press | 100 kg 10 Leg Press | 140 kg 10 Leg Press | 180 kg 10 Leg Press | 220 kg 10 Leg Press | 220 kg 20 Calf stretches | 100 kg 20 Calf stretches | 140 kg 20 Calf stretches | 180 kg 20 Calf stretches | 220 kg 20 Calf stretches | 220 kg 5 Handstand Push-ups, 1x bodyweight | 67 kg 5 Handstand Push-ups, 1x bodyweight | 67 kg 5 Handstand Push-ups, 1x bodyweight | 67 kg 5 Handstand Push-ups, 1x bodyweight | 67 kg 5 Handstand Push-ups, 1x bodyweight | 67 kg
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Interval Run, 1 mi | 10:00
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Como un pinche Jefe!!4 rounds of: 15 Dumbbell Squat Cleans, 70 lbs 30 Double Unders Run, 200 m
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Row, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups
