EQUIP: Jump Rope, Barbell (2 loads), KB, HSPU Set-Up, DB’s, Pull-Up Bar
For Overall Time or AMRAP in 60 Minutes -
~proceed through WODs a through d in order~
a)
“Pistol Annie Walks Into a Bar”
50-40-30-20-10 x Double-Under (mod: 3x Singles)
50-40-30-20-10 x alt. Pistol (mod: KB Goblet Lunge (53/35))
25-20-15-10-5 x Toes-2-Bar
Total Rep Value = 375
~rest as desired~
b)
“Heavy Helen on her Melon
3 Rounds -
400m Run (= 40 rep value)
21 KB Swing (70/53)
12 Handstand Push-Up
Total Rep Value = 219 (73 reps/ round)
~rest as desired~
c)
“Man Fran”
21 x Thruster (95/65)
21 x Pull-Up
7 x Man Maker (25’s/20’s)
15 x Thruster
15 x Pull-Up
5 x Man Maker
9 x Thruster
9 x Pull-Up
3 x Man Maker
Total Rep Value = 105
~rest as desired~
d)
“But For the Grace of GOB-let Squats”
30 x Clean & Jerk (135/95)
+ 5 KB Goblet Squat (70/53) after every 3 reps of C&J
Total Rep Value = 80
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