WOD
“One Right Now”
FOR TIME
33-27-21-15-9 Wall Balls
11-9-7-5-3 Burpee Pull Up
STRENGTH
EMOM 5
3 Split Jerk
Weight: 20/14, 155/105
FOR TIME
33-27-21-15-9 Wall Balls
11-9-7-5-3 Burpee Pull Up
STRENGTH
EMOM 5
3 Split Jerk
Weight: 14/10, 125/85
FOR TIME
20-16-12-8-4 Wall Balls
10-8-6-4-2 Burpee Pull Up
STRENGTH
EMOM 5
3 Split Jerk
Weight: 10/6, 75/55
WOD GUIDANCE & GOALS
HEAVY DAY post metcon!? Yup, we’re mixing it up. Try to do each set of wall balls in no more than two sets. Do the burpee pull ups at a moderate, steady pace, and use a bar that is six inches above your reach. Target 12 minutes. For the split jerk emom, do 3 split jerks at a moderate weight, focusing on form over weight
Post Time + Weight to Comments.
HOME WOD
33-27-21-15-9 Squats
11-9-7-5-3 Burpee
ENDURANCE
10 x 100m on the min
9:38mcx
95# for 3/106# for 2
11:33 Max, 75# (65# 1st min)
10:27, MVx reps, 55#
10:14 Wb squats, 85# cleans
I think 10:18. 16#
115#
9:32 / 3@155, 2@175
9:50
135#
10:09/135#
9:48 MCx / 115#
12:22 MCx
105/105/110/115/120#
9:32 mcx / 185#
11:43 mcx
105#
12:19?
25-20-15-10-5 14#Wall Balls
11-9-7-5-3 Burpee Pull Up
Split Jerk 75#
11:?? MAx
85#
First official class after 3 year break.
14:26 20 lb wb 10 ft kpu 95 lb