WOD 594

15-12-9
Ring Pull-Ups
Deadlifts @ 145 lbs.

Time - 7:39

WOD 593

WOD 3 at Island Throwdown 3.0 (CrossFit Summerside)

10 Minute AMRAP
500m Run with 40 lb. Sandbag
Then
60 Double Unders
40 Squats with 40 lb. Sandbag
20 Lunges with 40 lb. Sandbag

Rounds - 1 Round + 60 Double Unders

WOD 592

WOD 2A at Island Throwdown 3.0 (CrossFit Summerside)

9 Minute AMRAP
8 HandStand Push-Ups
10 Clean and Jerks @ 135 lbs.
12 Chest-to-Bar Pull-Ups

1 Round + 6 HandStand Push-Ups

WOD 2B
Then 4 Minutes to Set Heaviest Power Clean
Power Cleans @ 165 lbs., 185 lbs., 195 lbs.

WOD 591

WOD 1 at Island Throwdown 3.0 (CrossFit Summerside)

21-15-9
Burpee Box Jumps @ 30"
Kettle Bells @ 53 lbs.

Time - 8:11

WOD 590

Clean and Jerk Complex
Split Jerk Complex

Clean and Jerks @ 115 lbs., 135 lbs., 155 lbs., 175 lbs.

WOD 589

6 Minute AMRAP - Rest 3 Minutes - 3 Minute AMRAP

3 Clean and Jerks @ 135 lbs.
6 Ring Rows
9 Box Jump Overs @ 20"

Round 1 - 2 Rounds + 1 Rep
Round 2 - 1 Round + 1 Rep

WOD 588

1000m Row

Time - 3:38

WOD 587

8 Minute AMRAP
4 Push Jerks @ 145 lbs.
8 V-Ups
12 Weighted Step-Ups (25lbs/24" box)

Rounds - 4 + 1 Rep

WOD 586

10 HandStand Push-Ups
15 Dead Lifts @ 185 lbs.
20 Burpees

Time - 4:21

WOD 585

Back Squats:
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 175 lbs.
2 @ 195 lbs.

3 Rounds:
30 Air Squats
30m Walking Lunges
Plank - 60 seconds

Time - 7:59

WOD 584

5 Sets X 3 Reps - Hang Snatch Pulls @ 95 lbs.

5 Sets X 3 Reps - Tall Snatch @ 125 lbs.

Hang Power Snatch/Hang Snatch Clean Complex @ 95 lbs.

WOD 583

4 Minute AMRAP, 2 Minutes Rest
3 Minute AMRAP, 2 Minutes Rest
2 Minute AMRAP

3 Hand Stand Push-Ups
6 Dead Lifts @ 155 lbs.
9 Ball Slams @ 20 lbs.
12 Walking Lunges

Round 1 - 2.9
Round 2 - 2.2
Round 3 - 1.3