Don’t underestimate the bike.
Strength/Skill Development
A1. Back squat: 5, 3, 5, 3, 5, 3
A2. Strict pull-ups: AMRAP -1 x 5 sets.
WOD
2 minute max rep Power clean & jerk (or push-press) (Use 60-70% max NTE 135/95lbs)
1 minute rest
2 minute max distance shuttle run (10m out & back, 20m out & back, 30m out & back. 120m for a full round)
1 minute rest
2 minute max rep wall ball (20/14#-10′)
1 minute rest
2 minutemax calories on Airdyne
Done!
Post best BS x 3, best set & total pull-ups, C&J reps w/load, total distance shuttle run, total WBs, total AD cals.
Name BSx3 BestSetPUs TotalPUs C&Jreps C&J# ShuttleRunTotalDist WBReps ADcals
Scott 210 4 18 19 95 330 40 46
MenneM 195 9 38 16 95 360 40 36
Sojo 245 9 33 21 135 370 46 42
John 245 12 44 14 135 330 40 35
Denise 125 neg – 15 85 330 30 28
Susie 135 neg – 12 65 360 35 28
Eva 145 neg – 19 65 380 42 35
Johnk K 155 12 55 18 75 360 33 34
Katie B 145 neg – 32 65 330 40 35
Rustan 245×5 15 49 14 135 250 45 53
Tom 285 12 47 16 135 250 40 41
Phil K 185 8 38 12 75 260 36 45
Tom H 185 5 25 8 75 200 42 30
Corey 235 20 73 22 135 370 52 34
Caleb 295 8 29 17 135 380 46 56
Joel 235 14 ? 14 135 360 40 42
Dan F 195×5 16 62 14 115 370 38 36
Anthony 235 11 36 14 135 355 36 38
Cherie 135 5 15 15 65 260 28 19
Sarah McK 125 3 9 21 65 240 30 25
Tina 135 6 20 16 80 340 35 28