PROWLERS + WOD

Prowlers 50m x 8 (7 Plates)
29 / 35 / 35 / 46 / 51 / 59 / 1:118  / 54

6 Mins
Odd Back Squat 225#   : 12, 8, 5 
Even Ring Dip                : 17, 11, 10

Then
15, 10, 5 Thruster 135#
AES 250m Row

Time : 7:22

Then

3 Rds
10 Cal Bike
6 TTB

Time : 3:00

TRAINER WOD LEVEL 1

Trainer WOD Nolan, Justin, Daniel

15 Thruster 135#
250m Row
20 Thruster 95#
500m Row
30 Thruster 65#
1000m Row
 
Time : 15:00

LEVEL 1 SEOUL - REEBOK CROSSFIT SENTINEL

Trainer WOD Nolan, Steve + Justin

12Mins AMRAP

2 Strict Pull Up
4 Front Squat 205#
6 TTB
8 Ring Dip

Score = 5 Rds

POWER SNATCH

Power Snatch
135# x 1 x 10

Snatch Push Press With Butcher + Killer
190# x 2 x 2
210# x 2
190# x 2 x 2

SDL
230# x 3
280# x 3 x 2

GHR
10 x 2

Abs

BOX SQUAT + WOD

Box Squat
180# x 2 x 10

Then

5, 4, 3, 2, 1 UnBroken MU
AES 21 Unbroken DU + 150m

Time : 7:24 (1 Break)

10K Bike = 21:20 / 188Cal

TEAM WOD

Team WOD With Cyborg + Kel

125 KB Thruster 20Kg
115 TTB
105 Push Up
75 Cal Bike

Time = 19:48

OHS 1RM + WOD

OHS 1 RM
230#F / 250# PR

Then

5 Rds
1min
3 MU
AMRAP DU
Rest 30 Sec

Score = 66 / 25 / 25 / 25 / 25 = 166

CLEAN & JERK

Clean & Jerk With Viper, Striker, Cyborg + Doctor
205# / 225# / 245#PR

Then

Alt Tabata
DU
KBS 2 Pood

Score = 247

TEAM WOD

Team WOD with Typhoon, Kel = Matt
2 x 300m (each)
120 Burpees (10 x 35# Plates)
275 WallBall 10Kg

Time = 27:33

FRONT SQUAT 2RM + WOD

Front Squat 2RM With Viper, Cyborg + DarkKnight
280# / 291#PR

Then

10Mins Ladder
1 Front Squat BW (210#)
1 HSPU
..............

Score = 6 Rds + 1 Front Squat

Then

Teams Of 4 With Devil, Doctor + DarkKnight
2 x 300m
AMRAP
Bike (Cal)
Push Up
Squat

Score = 13:21 (157+237+351 = 745)

HANG CLEANS + CLEAN PULLS

Hang Cleans With Killer
155# x 2 x 10

Clean Pulls 
245# x 2 x 3

Abs 

SPEED BENCH

Speed Bench with VooDoo
100# x 2 x 12

Alt KB Shoulder Press - Seated
24Kg x 9
24Kg x 4

Tricep
- Skull Crusher 100#
- Tricep Ext with Bands

BOX SQUAT + WOD

Box Squat With Viper + Cyborg
DBL Red Bands + 120#
x 2 x 12

Then

OTM 8 Mins
3 MU
9 WallBall 10Kg

Score = DNF 21

PUSH PRESS 3RM + WOD

Push Press 3RM
180# x 3
201#PR x 3
190# x 3

Then

4 Rds
1Min Max Thrusters 140#
1Min Rest

Score = 15 / 10 / 10 / 11

TEAM WOD @ ENDURO

Team WOD With Martin, Ann, Matthew

25Mins
400m
AMRAP
Row (Cal)
DU
WallBall 9Kg

Score = 333+360+248=971

BACK SQUAT + PUSH PRESS

Back Squat 280# x 3 x 5

Push Press 190# x 3 / 180# x 3 x 2

150m : 28 / 32 / 30