Complete:
- 400m sled drag {weight on sled =.25x(bodyweight+max deadlift)}
Then
- 100 KB snatches (50R/50L) (5 minute cap)
Then
- In 8 minutes complete 1000/800m row followed by max muscle ups (or strict pull ups)
WOD Notes: The second portion (KB snatches) is actually a test for some KB certifications. You can check the list of rules and standards HERE if you’re interested. Each station will be allotted approximately 12 minutes. In the case of the snatch test, you’ll have plenty of rest afterward. After sled drag, there will be less down time.
Community Notes: Happy Birthday DE!
This Post Has 6 Comments
Ed 135, 91 (44), 10PU
Joel 160, 5:53 (53), 17GPU
Pugh 135, 3:09 (53), 11MU
Becky 70, 4:00 (15DB), 60RR
Megan 65, 147 (RKB), 33SPU
Marissa 70/115, 5:03(15DB), 33
Zach 135, 80(53), 14MU
Tom S. 135, 5:58(44), 13 SPU
Tom G. 140, 5:00 (20), 20RR
Betsy 70, 4:12(20DB), 27SPU
Ian 115, 4:05(10), 20RR
Steph 90, 4:51(15KB), 🙂
Nick 115, 3:53 (30DB), 22SPU
Janet 115, 4:06(26), 9BPU
Daria 90, 4:28 (20), 🙂
Andrew 135, 4:47(35), 17BPU
Jesse 90, 4:28 (20DB),15SPU
Zane 125, 4:53(26), 🙂
Frank 140/162, 94 (44), 20PU
Jimbo 165, 4:55 (53), 15SPU
^^9:30AM
Heather 100, 4:42(26), 6MU
4pm
Saritha 🙂
Steve 180, 350 (44), 🙂
Shawn 115, 3:20 (25), 36 PU
Rob 95, 4:10 (20), 19 PU
Drake 135, 4:18 (35), 8
Stuart 90, :), 19
Abby 90, 4:15 (25 Cleans), 18
Morgan 🙂
Heath 90, 4:19, 20 BPU
Rey 🙂
Jeff 135, 4:14 (35), 4 PU
Nik 105, 4:22 (35), 1000m/14 MU
Pat B 145, 92 (44), 8 SPU
Pat 🙂
Kerri 95, 4:26 (20), 🙂
Jason 80, 4:01 (20), 5 (BMU)
Robbie 🙂
Alex 115, 4:50 (RKBS 53), 23 SPU
5pm
EQ 100, 3:44, 29 PIU
Sikora 115, 3:41 (35), 23 PU
Tim 115, 83 (35), 29 PU
Katy 90, 4:05 (20), 30 RR
Shawn 180/135, 80, 28 PU
Sean 115, 4:40 (35), MUA+5PU
Blythe 95/85, 50 (20# DB), 51 jPU
Quinn 135, 72 (44), 🙂
Boelker 180, 3:52, 17 PU
Ein 115 85 (26#), 15 PU
5:15
Daneille, 90, 4:09 (20#), 18 PU
Jenn 115, 3:54 (26), 3
Greg
Jim C 125, 4:51 (44), 10
Jen C
Mike D 125, 4:14 (35)
Pete P –, 95 reps at 35#, 19
Murray 160, 4:32 (35)
Hannah 90, 4:30 (20)
Jesse St 4:30 (35)
Faith 90, 4:34 (20)
Chris W 90, –, 22 RR
—
6:15
Vince 115, 4:38 (35)
Lombardi 5:00 (26#)
Missy
Jason V 165, 4:32 (44)
Kevin
DE 4:02 (53)
Iggy 4:43
BWat
Ron
Kelly G 90, 4:18 (26)
Nicole W
Craig 135, 4:12 (44)
KTN
Pingback: Daily WOD - Jun 19, 2020 - Iron Cross Athletics