"Dae Han"

Barbell Run 800m
3 Rope Climbs
12 135# Thrusters

"Ricky"

Hidalgo

This is BIG TIME. Note the two minute rests. Read the hero story on the main site. For time: Run 2 miles Rest 2 minutes 135 pound Squat clean, 20 reps 20 Box jump, 24" box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24" box 135 pound Squat clean, 20 reps Rest 2 minutes Run 2 miles

triplet: 5 rds of 9 DLs, 6 HPS's, 3 OHS

triplet: 20 min AMRAP 18 BJs, 15 TTB, 12 pullups

Front Squat 2-2-2-2-2-2

10 MUs, 100 75 lb push presses, row 1K

1K run, 100 pushups, 10 squat snatches

Watched the demo, these are full squat snatches.

21-15-9 POWER Cleans and GHDs

Please note these are power cleans, not squat cleans... per the WOD demo video. Seems like since Tony Budding took over the programming he means "power clean" when he says "Clean"... used to be that "Clean" meant squat clean by default, but he actually designates squat cleans.

40th Birthday Workout

Who wants to join me in ushering in my 40th year of personhood? I can't do the CFT anyway.

So here's the WOD, written by me:

400M Row
40 pushups
40 GHD situps
40 back extensions
40 weighted step lunges with 95 lb bar on back (OUCH)
40 ring dips
40 95 lb push press
40 toes to bar
40 95 lb. back squats
400M Row

CFT

3 rounds row 1K/run 800M

5 rounds of 20 pullups, 30 1.5 P KBS, 40 DUs

Muscle Ups and DB thrusters

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

5x5 Deads

One -Arm Snatch and Abs

Three rounds for time of:

35 pound Dumbbell squat snatch, 15 reps, right arm

15 GHD sit-ups

35 pound Dumbbell squat snatch, 15 reps, left arm

15 Toes to bar

7 rounds of heavy cleans and ring HSPUs

Bench Press 2-2-2-2-2-2-2-2-2-2

20 Mins AMRAP 400M runs and 21x155 lbs DLs

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

BS 3-3-3-3-3

Eva

5rds for time:

Run 800m

30 KBS 2pd

30 pullups

20 mins of row 250 and 25 pushups

Clean and Jerk's 1's

Heart beat much?

15min AMRAP of:

15' rope climb x2

20 WB

200m dash