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More Mainsite Fun!

5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps [Hang Power Clean – Technique WOD c/o Barbell Shrugged] 155-lb. push jerk, 6 reps

Mainsite Fun

3 Rounds for time of 20-lb. medicine ball cleans, 50 reps Run 800 meters

Right Said Fred

Prowler work 25 minutes to complete Four 15m Pushes for time (annotate each time) rest as necessary between pushes (Men P+180 – Women P+130) Then EMOTM 10 Minutes 4 Hang Power Cleans (175/115) 6 Box Jumps (24″/20″) Annotate misses

Pain Pill

For Time 25 Ring Dips 50 Wallball (20/14) 10’ Target 50 Ring Dips 50 Wallball 25 Ring Dips

Master’s Mania

20 minutes to establish a 1 RM max Clean then for time complete: 100 Pull-ups 100 Wall ball (20)(14) women shoot at 9′

Thrill Kill Kliff

For Time: 10 Box Jumps (30″)(24″) 20 Power Cleans (95)(65) 30 Push-ups (C2G) 40 Hang Squat Cleans (95)(65) 50 Double-Unders 60 Back Squats (95)(65)

Power Hour

Partner WOD (scale to 3 people per team) Max calorie row for 50 minutes Switch as often as you like, BUT minimums each turn are (1000m)(750m)