Benchmark Saturday Power Elizabeth 21-15-9 reps, for time of: Power Clean 135/95 Ring Dips* *Scale to ring pushups or pushups on the deck. No bands on rings Rest 10 Minutes Annie 50-40-30-20-10 reps, for time of: Double Unders AbMat Sit-up Rest 10 Minutes Fran 21-15-9 reps, for time of: Thrusters 95/65 Pullups Absolute 10 minute time limit on each individual benchmark workout.…
Note: Slight changes to original workout because of snow day on the 11th
Strength/Skill
15 Minutes to establish max effort Snatch.
Then
200 Double-Unders
50 Bar Facing Burpees
50 Snatches 95/65#
Buyout
Squat 5 x 5
Use 70% of heaviest weight used on Wednesday
sorry snow day
Strength/Skill Squat 5 x 5 Heaviest possible for all 5 sets Then For time: 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 30 Pullups Rest 1:00 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 20 C2B Pullups Rest 1:00 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 10 Bar Muscleups Buyout Bench…
Strength/Skill
EMOM for 10:00 Alternating between:
1 power snatch + 5 overhead squats
7 Toes To Bar
Then
10 rounds of:
10 Burpee Box Jumps 24/20″
20 Russian KBS 32/24kg
Buyout
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean
10000 Kettlebell Swing Challenge Continues. You need to have performed 2664 by the end of the 8th to be on schedule to succeed! Got to have goals! Also, the 8th is the drop-dead day to get a shirt when you sign up for the worldwide wod on the 20th. The first half of the week…
Linda (AKA Three Bars of Death) 
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight
Strength/Skill
Squat 5 x 5
Use 70% of heaviest weight used on Wednesday
Then
15-12-9 of:
Thrusters 115/75#
C2B Pullups
Rest 2:00
9-12-15 of:
Thrusters 115/75#
C2B Pullups
Buyout
Row or Run
Strength/Skill EMOM for 7:00 (7 total sets): 1 Power Clean* *Begin at 70% of 1RM Power Clean and add weight each minute until max effort for the day or miss When you miss, subtract 10-20# and complete the remainder of the EMOM. Rest 2:00 before beginning next segment. 1:00 ME Power Clean @ 80% of…
Strength/Skill Squat 5 x 5 Heaviest possible for all 5 sets Then 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand…
