MONDAY

"Christine" Deconstructed

3 rounds:
1 min max:

  • 3 deadlifts (225# | 155#)
  • 3 nurpees

90s - rest

3 sets:
1min max:

  • box jumps 24" (step-down)

90s - rest

3 sets:
1min max:

  • row

90s - rest

TUESDAY

WTD Pull Up
1RM

30 Rounds:

  • 5 Burpees
  • 1 Bar Muscle-up

WEDNESDAY

OHS
2RM
(from the floor)

A.M.R.A.P. in 12min

  • 7 Push presses (135# | 93#)
  • 10 OH Squats
  • 15 Hollow Rocks

THURSDAY

Pause Back Squat
4x2

For Time:

  • LH Farmer's Walk AHAP
  • 30 Ball Slams
  • RH Farmer's Walk
  • 20 Ball Slams
  • LH Farmer's Walk
  • 10 Ball Slams
  • RH Farmer's Walk


FRIDAY

3 rounds for time:

  • Row 50 calories
  • 100 double-unders (scale:75, L2: 150)
  • 50 walking lunges

SATURDAY

Clean and Jerks
1RM Max

OPEN WOD RETEST: 11.3

AMRAP 5 mins
Squat Clean and Jerk
(Men: 165lbs,75kg Women: 110lbs, 50kg)

Open 11.3 Results
Male 1st: 93 reps
Male 1000th: 56 reps
Female 1st: 90 reps
Female 1000th: 42 reps

SUNDAY

K.B. Love
AMRAP in 20min

  • 20 KBS
  • 15 Goblet Squats
  • 10 KB SDLHP
  • 6 TGU