WOD
Against 12min clock
15-12-9
KBS (70/53)
K2E
ME burpee box jump overs (24/20)

knees, 53#. 5:30; 69 reps.

Tired. First time using 53# for KBS in a WOD. Felt good, not terribly heavy. Broke up the 12 and 9 into 2 sets b/c of forearms.

CALENTAMIENTO
SKILLS: Sled Push
WOD: 20 minutos de,
12 Wall Ball
9 Mountain Climber
6 Vertical Hang
50m Run

Back Squat 5-3-3-1-1 (Can't remember my 1RM. I think it was 113#))
5 sets Max Ring Dips (Coach said to practice push ups instead, did 5 push ups each time)
+
Press 5-3-3-1-1-1 (Got up to 73#! PR!)
Bent Over Row 6-6-6-6-6-6 (Used 63# bar)

CALENTAMIENTO
SKILLS: Butterfly
WOD:
30’’Work 30’’Rest, 4 series de:
Battle Rope
Double Unders
Shuttle Run
Box Pee

7min 80% effort
- 30 DU
- Run 200m
- 10 KB swings (53/35)
SCORE: 4 + 150m

rest 5mins

7mins 90% effort
- 5 SA DB Power Snatch 65/40#
- 5 SA DB PS 65/40#
- 5 T2B/ V-up
- Run 200m
SCORE: 4 + 10 PS

rest 10mins

7mins 97% pace effort
- Run 400m
- 10 no push-up burpee box jumps - step down (24/20”)
SCORE: 2 + 290m

Notes: preach that pacing is everything. With extra rest comes more intensity

A) Back squat @30X1; 2-3x3; rest 2-3
SCORE: 315, 335, 355

B) Bent over DB row @20X1; 6-8x3; rest 2 min
SCORE: 70# 3 sets of 8

C) Emom 12 min –
Odd – 12 heavy RKB swings (88#)
Even – Row 12 cal

Strength- Max Effort Squat

1) Front Squat- 3.3.3
Warm up: 65, 75, 95
Work sets: 115, 125, 130

2a) Front Rack Step-Ups- 3×12 @ 45
2b) RDLs- 3×15 @ 55

3a) BB Roll-Outs- 3×10
3b) BB Side Bends- 3×20

Back still sore

2 circuits of weights:

3 rounds of 4-6 reps on:

butterfly
press
lateral pull

Then 2 x 20 situps on the ab mat.

10' AMRAP

1 HR Push Ups
1 Deadlift @ 185
5 Box Jumps

add 1 Push Ups & 1 Deadlift each round

Work Up to 1 rep max deadlift 180lbs!!!!

Cindy AMRAP 15
5 Ring Rows
10 Push Ups
15 Air Squats
12 rounds