WODs for
WODs
Leaderboards
Roger Jones
Andy White
James Knowles
Amanda Nance
Tanya Reynolds
Joseph Dupras
QP 1.1.6.4 - NB
3 RFT: Shoulder-to-Overheads and Thrusters3 rounds for time of: 18 Shoulder-to-Overheads 11 Thrusters Rest 1 min
NOT FOR TIME STO and Thrusters should be done at same weight; no prescribed rest time.
QP 1.1.6.4 - IB
Shoulder-to-Overhead : 55 Reps for TimeFor time: 55 Shoulder-to-Overheads, 45% 1RM
Penalty of 11 Thrusters with the same weight, any time you drop or rack the weight – accumulate all penalty reps for after core work.
QP 1.1.6.4 - AB
Shoulder-to-Overhead : 55 Reps for TimeFor time: 55 Shoulder-to-Overheads, 45% 1RM
Penalty of 11 Thrusters with the same weight, any time you drop or rack the weight – accumulate all penalty reps for after core work.
Gym Activity
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20:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats -
Sets 12 Shoulder Press, 55% 1RM | 85 lbs 12 Shoulder Press, 60% 1RM | 95 lbs 12 Shoulder Press, 65% 1RM | 105 lbs -
Sets 12 Deadlifts, 55% 1RM | 185 lbs 12 Deadlifts, 60% 1RM | 200 lbs 12 Deadlifts, 65% 1RM | 215 lbs
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Sets 15 GHD Sit-ups 15 GHD Sit-ups 15 GHD Sit-ups -
2 sets 40-1555 Shoulder-to-Overheads, 45% 1RM | 75 lbs
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Intervals Row, 1 km | 3:44 -
20-20-1555 Shoulder-to-Overheads, 45% 1RM | 85 lbs
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It hurt so so so bad Muscles first then the lung burn 5 mins into recoveryIntervals Row, 1 km | 4:14.8 -
Intervals Row, 1 km | 3:31.5
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Intervals Run, 3 m | 28:00
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