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18 min plus a slow mile.
Burpees – 38
Wall ball shots (10lb dumbbell) – 90
Deadlifts (50 lbs) – 58
Medicine ball sit-ups (10 lb dumbbell) – 53
Hang power cleans (10 lb dumbbells) – 54
48 burpees (with pu)
46 wall balls with 10# ball
59 deadlift 70#
48 sit-ups with 10# ball
46 cleans 40#
Time 21:09
Burpees 51
Wall ball 81
Deadlift 53
Sit up 54
Hang power clean 64 (45 # bar)
38
45 10lb ball
66 45 bar w:15s
60 10lb bar
36 45 bar w/ 10s
Airdyne: 4 mi 18:00
Treadmill: 3 mi 30:19
Burpees 48
Wall balls 10# 59
Deadlift 95# 30
Situps10#. 73
Power clean 45# 38
Burpees- 23
Wall ball- 51
Deadlifts- 61
Sit ups- 41
Power clean- 36
Burpees: 39
Wall Balls (13#): 61
Deadlifts (50#): 55
Sit-ups (10#): 56
Power Cleans (40#): 30
1 mile: 14:04
Burpees: 31
Wall balls (10#): 61
Deadlifts (40#): 57
Sit-ups (10#): 47
Power cleans (40#): 50
1.25 mile, 16:55
Totals reps for all is an low end estimate of 74 … sorry I memory isn’t as good as I thought. Next time will take pencil and paper with me for this type of workout.
Forgot to state .. 5 min warm up on the air assault bike … then 15 mins on the step mill after the WOD