WOD
"Kalsu" Happy Birthday Coach Emilio
For Time
100 Thrusters 135#/95#
5 Burpees to start and at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.
Score is the total time it takes to complete all 100 thrusters.
45:00 Cap
WOD
IN TEAMS OF 2...
AMRAP x 22:00 MINUTES*
200m Run
10 Pull-Ups
5 Hang Clean to OH 135#/95#
*P1 completes a 200m Run. P2 AMRAPs 10 Pull-Ups + 5 Hang Clean to OH. When P1 returns P2 goes out on the 200m Run. When P2 returns they pick up where they left off.
(Score is Round + Reps)
Strength
EVERY :45 x 4 SETS
3 x 2-for-1 Toes to Bar*
-Rest As Needed-
3 SETS FOR QUALITY
5-10 Toes To Bar
*1 Rep = 1 Kip Swing + 1 Toes to Bar + 1 Kip Swing
(No Measure)
WOD
"PAINKILLER"
5 SETS
ON A 2:00 RUNNING CLOCK...
8 Thrusters 115#/75#
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Calories)
Strength
Push Press**
3x5 @ 50%
2x5 @ 60%
*Base percentages off 5-Rep Heavy.
**Complete 8/8 KB Upright Row after Each Set.
WOD
AMRAP x 15 MINUTES*
10 Hand Release Push-Ups
15 Slam Balls 30#/20#
20 Russian KB Swings 55#/35#
*Every 1:30 including 0:00 complete 5 Push Press 135#/95#
(Score is Rounds + Reps)
