Neck was still feeling stiff yesterday so decided to do it this morning.
Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 35kg / 20kg
30 Burpees
30 Snatch, 60kg / 35kg
20 Burpees
30 Snatch, 75kg / 45kg
10 burpees
Max rep Snatch, 95kg / 55kg
100 Reps @ 8:55 after 30 Snatch @ 35kg
Press 8×3 @46KG
2 Rounds Of:
25 Pull Ups
25 DB Thrusters @25lbs
25 Burpee Box Jumps @24″
17 Minutes
WODs @Kiara Park
Complete the Reps. Only 1 Person may do work at a time.
Teams
Hock, Daniel, Eugene, Andros, Myself
VS
Hugh, Cheryl, Jules, JH
WOD1
100 Burpees
100 DB Swings @40LBs
300 Double Unders
100 DB Lunges @40LBs
WOD2
300 Air Squats
200 Push Ups (Standard: Elbow 90 degrees)
200 Sit ups
2 Rounds of Fireman Carry Walk
1.1 KM Run
WOD3
100 Bar Facing Burpees
75 Toes To Bar
50 Pistols
25m Sled Sprints @ 60KG
1 Sprint : 3 Rest Ratio
9secs, 10secs, 10secs, 12secs, 9secs, 13secs, 10secs, 13secs, 11secs, 15secs
In 12 minutes, complete as many rounds as possible of:
Run 100m
5 Thrusters @ 40KG
10 Russian Swings @ 32KG
4 Rounds
Every minute, on the minute, for 10 minutes, do:
3 Power Cleans @ 60kg/40kg
3 Burpees
8R, 9th Minute 2 Power Cleans, Last minute 0.
Rest 3 minutes, then:-
For time of:
100 Double Unders
50 Kettlebell Swings @ 24kg/16kg
6:55
Tabata Push Ups (Max Reps Every Round)
20, 17, 11, 9, 8, 6, 6, 7
Bottom to Bottom Tabata Squats
Then
Run 1.6km (16x100m)
10/7:57
Daniel 14/8:12
Nicholas 9/10:14 *cramp lol
Jayden 5/8:12 *cheat 2 laps
“Angie”
For time of:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
25:04
Compare with WOD 112111
Faster than the last time I did it, but muscle endurance slowed me down alot.
Deadlift 3-3-3-3-3 @90-100-105-115(2)*-130(f)* *Belted
Then:-
2 Rounds for time of:
150 Double Unders (No Vest)
35 Burpees @15KG Vest
Doing Burpees at 73KG bodyweight…not fun
21:39