NEWS
NUTRITION BONUS POINTS: Take a walk, hike, jog, run, bike, skip, anything OUTDOORS with a friend/buddy for 60 minutes. Post proof on social media, tag @daybreakcrossfit, and earn 3 bonus points! You can earn up to 9 points this week (that’s 3 outdoor activities with a friend)!!
WOD
“Transfer”
21 Thrusters
21 Pull Ups
15 Thrusters
15 Chest to Bars
9 Thrusters
9 Bar Muscle Ups
Weight: 95/65, 135/95, 185/135
21 Thrusters
21 Ring Row
15 Thrusters
15 Pull Ups
9 Thrusters
9 Chest To Bars
Weight: 75/55, 95/65, 115/75
21 Thrusters
21 Ring Rows
15 Thrusters
15 Banded Pull Up
9 Thrusters
9 Banded Pull Up
Weight: 55/35, 65/45, 75/55
WOD GUIDANCE & GOALS
Reps decrease while skills and weight increase! Choose a weight for the first set of thrusters that you can do unbroken for 10 reps before resting. The second set you may have to break into sets of 5, and the third set could be sets of 3 reps or even fast singles. The upper-body-pulling gymnastics movements should increase in difficulty from round to round. Target 10 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
21 Lunge+Lunge+Squat
21 Push Ups
ENDURANCE
5 Rounds
2 minutes hard, 1 minute easy
9:00
95 / 135 / 135
kpu / c2b / c2b
10:31 PP (hamstring), 55, 65, 75, ring rows, PU, CTB
9:36, 35#/45 / 50, RRs, blue band KPUs, Bl/ blk band PUs
10:58
65 / 95 / 115 PP
KPU / C2B / BMUA
13;56 MCx/MCx/175# & BMU
MVx- — all BB PUs < 14 mins
12:11
95/115/125
Strict c2b for bmu
16:16 95/135/175
Def try 185 next time.
12:21 mcx
— Def don’t do 185 next time
JK Pancho. They were pretty awful tho. 😉
nice job on those 9 squat clean thrusters!
thanks tony
I knew you could do it 🙂
11:15 95/115/135 PU/CB/SPU
15:23
35#/KPU, 45#/CTB, 55#/banded bmua
The mu attempts took me FOREVER.
11:50
75/95/115
pu/ctb/bmu
11:35 00
55#/RR; 75#/kpu; 85#/c2b
MAx 9:24
10:08
65/75/85
KPU/CTB/Strict
10:24 mcx