Creative Destruction

For Time:
Run 570 meters
72 Squats
72 Push-Ups
72 Pull-ups or 50 Ring Rows
72 Wall Ball Shots, 20
72 Kettlebell Swings 1p
72 Deadlifts 95
Run 570 meters

did the wall balls on the 8′ target.

50:00

3 Rounds for time of:
Run 400m
30 Burpees

4:21
5:43
5:50

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

???

“Jerry”

For time:
Run 1 Mile
Row 2K
Run 1 Mile

28:19

8:25/9:28/10:26

Front Squat

3-3-3-3-3

45×5/95×5/135×3

185/205/210/215×1

For Time
1,2,3,4,5,6,7,8,9,10 reps of
Push Ups
Sprint 100m
(1 pup+100m, 2 pups+100m, etc…)
Please read or review Push-ups 101

7:34

Turkish Get-up

5 Rounds NFT:
10 Ring Rows
:30 ea Side Plank
10 ea Walking OH Lunge
To be done with strict and with perfect form

Turkish Get-up
3-2-1-1-1-1-1

dumbell:

20×3/30×2

singles with a barbell:

33×1/45×1/55×1/60f

WOD 6.11.11

12-15 minutes each to practice

Skin the Cat/Front Lever
Forward rolls/Jump to Forward Roll
Pistols/Roll to Pistol

Helen

3 Rounds for time of:
Run 400m
21 KB Swings
12 Pull Ups

1pd

12:09

Grace

Take 20 Minutes to find a 1RM Clean and Jerk

then,

“Grace”

For time:
30 Clean and Jerks 135/95

There is a 3 minute cap on this workout so choose a weight that allows you to complete all 30 reps in under 3 minutes. If you don’t finish all reps:  score is reps completed, and row a 500 meter (NFT) penalty for each rep not completed. For example, if you only complete 26 reps you row a 2K.  Consider using ~60-70% of todays heaviest C&J.