1727: Tres Mujeres – Last 5/8/15

All (3) wods in order written with 3 minute rest between Wod 1 & 2. *

Wod 1: Annie – 50 40 30 20 10 (*11 minute cap)
DU
Abmat sit up

Wod 2: Helen – 3 RFT

400 m run
21 kb swings 53/35
12 strict pull ups

Wod 3: Fran – 21 15 9 thrusters/15 12 9 strict pull ups

BB Thruster 95/65
Strict pull ups

GA: Annie – 25 20 15 10 5 SU? // Helen – 400 m run, 21 kb swings, 12 Jumping PU // Fran – 15 12 9

1727:

1727: Thursday 10/12
STRENGTH: DL 12X2@80%
A. EMOM 8
strict pull up – 1 rep less than last weeks effort.
B. 4×6 single arm db or kb row (6 each arm)
C. EMOM 12
odd minute – 10/12 or 14 superman rocks or arm haulers
even minute – 30-45 sec hollow rock/hold
D. 8×1 wall walks

1726:

1726: 1081 last – 9/29/15
WOD: FT
30 hang squat cleans 95/65
30 burpees
80 DU/ 150 SU
30 Push press 95/65 (drop bb from hip or lower)
Run 1 mile
30 Push press
80 DU/150 SU
30 burpees
30 hang squat cleans

1725:

1725: Tuesday 9/10
STRENGTH: b press 12×2 @80%
A. 3×8 standing single db extension
B. 3×8 wide grip bb bent row
C. Amrap 15
6 t2b
8 box jump overs
10 comp or Russian kb swings
30 sec plank hold

1724:

1724: Monday 9/9
STRENGTH: box squat 3 3 2 2 1 1
A. EMOM 5 – 5/10/15 or 20 strict push ups
B. EMOM 6 – 2/4/6/8 Strict pull ups
C. Every 2 minutes for 6 rounds –
10 db thrusters
200 m sprint