5 Rounds For Time (Comp) 5 Power Cleans 115/165 5 Handstand Push-ups 5 Medball V-Sits 14/20 200m Run (Fitness) 5 Power Cleans 95/135 5 Handstand Push-ups 5 Medball V-Sits 14/20 200m Run (Bootcamp) 5 Power Cleans @ manageable weight 5 Handstand Pushup Progression 5 V-Sits 200m Run
For Time (Comp & Fitness) 21,15,9 Back Squats 65/95 (no racks) Burpees Situps (Bootcamp) 15,12,9 Back Squats @ manageable weight Burpees Situps
"Troy, Mike and K's Birthday Wod" 5 Rounds For Time Teams of 3 Waterfall format. Athlete A starts on Row. When he/she's done he/she moves on to DB Push Press and Athlete B starts on Row. When both are done, they move to the next exercise and Athlete C starts on Row. Continue this way [...]
"KT's Birthday Blast" For Time Teams of 2 Divide work as evenly as possible with one athlete working at a time. Athletes can start on any exercise, go in any order but must finish with Double Unders. 20 min cap (Comp & Fitness) 56 Pull-ups 56 Burpees 56 DB Thrusters 20/35 56 V-Sits 56 Weighted [...]
