WOD
“RING RING”
3 Rounds:
100 Meter Kettlebell Farmer’s Carry (70/53)
30 Dumbbell Step Ups (24/20)(50/35)
15 Dumbbell Push Press (50/35)
WOD Guidance & Goal: Get moving on the farmer’s carry, so choose a weight you can do 100m unbroken in round 1. Break up the step-ups into 2 or 3 sets. Short rests! Push presses should be fast… big sets early! Hold on in that last round.
15:32 Rx @ North. That hurt.
19:27 rx
14:48 Rx
17:08, 44#, 20# (last round stepups 10 without #)
13:15, 30# /15#
17:42 53/35/25
12:25, #35, #25
11:05 RX. Homework :30’s for 5:00 4 strict banded c2b. :30’s for 5:00 3BFPU. EMOM 10×25 DU. Added 5 from last week.
???
12:41rx
15:04 44#/25#
Weighted sit ups instead of step ups
14:44 rx
13:31 44#/30#/20# Great wod!
22:05. Went heavy for me. 70# ??FC, 24” 45@35# 45@30#, 35# x 2 DBPP.
15:08 45#/20” box
14:24, 70# KB, 40# DB/20” box
13:16 44# / 30# / 20#
12:12 Rx
19:20 Rx
13:09 25# pp everything else Rx
11:06, 44# / 25# / 25#
15:11 rx
17:20 Rx (minus the last rep. That was straight up ugly).
13:34 44# / 20#
14:41- 25# PP
16:03. 70#/35 20″ box
35# DB
13:32 26#KB/25#DB
Barbell 120 max snatch
200×3 squat with Jax SupaShoes
18:43 Rx