20 minutes C&J ladder with 60k where

1st min = 1 C&J
2nd min = 2 C&J
3rd....

Keep ging as long as you can . When cant complete the reps for that minute cut the reops in half and finsih the remainder of the 20 mins at that level.

i got to the 7th minute, Carried on to 12 minute at 4 reps per min. Then dropped to 3 reps per minute to the end.

69 reps.

Pre WOD
-4 X 10 Back Squat ((70-75% of !RM) (95, 115, 135, 200)

For Time:
-30 Walking Lunge Steps (45/25 Dumbells)
-60 Double Unders (2:1)
-20 Walking Lunge Steps
-40 Double Unders
-10 Walking Lunge Steps
-20 Double Unders

After Party:
3 Minute Plank or 1 minute "L-Sit"

Skills:

• Hang Clean
• Max Vertical Jump - 3 attempts

WoD: 4 x 4 minute Tabata Intervals with 1 min rest between of:

1. Hang Clean 50/30kg
2. Push Press 50/30kg
3. SDHP 50/30kg
4. Front Squat 50/30kg

40+35+16+24=

4:55 Imported.

Tuesday 11th Sept:
Skills: Thrusters/DeadLift

WOD - 7 rounds for time of:

• 7x HSPU
• 7x Thruster (60kg/40kg)
• 7x K2E
• 7x Deadlift (100kg/70kg)
• 7x Burpees
• 7x Kettlebell swings (32kg/24kg)
• 7x Pull-ups

I just couldn't finish the whole 6 rounds and to be honest I could barely get 60kg up even one time.

Big disappointment but room for improvement. I finished the first 5 rounds in 25 minutes!

600m Run
21 KB Swings (16kg)
21 KB Squats
21 Push Ups
400m Run
15 KB Swings
15 KB Squats
15 Push Ups
200m Run
9 KB Swings
9 KB Squats
9 Push Ups

Pre-Wod
Front Squat: 10-8-6-4-2 (95-105-115-125-135)
Hang Clean: 7 X 3 (75-80-85-90-95-105-125)

WOD: For Time (7 Minute Cap)
21-15-9
-Burpee
-Pull Up

3x

400m run
21 KB Swings 20k
21 pullups

no time...did it in a gym so had to wait for pull up station :/

then 2x10 and 2x8 KB Snatch 20k

For 20 min on the minute:

First 10 min ...

• Odd minute: 5 front squats (60/40kg) + AMRAP double unders
• Even minute: 5 ring dips + AMRAP toes-to-bar

Next 10 min ...

• Odd minute: 5 strict pullups + AMRAP walking lunges (20/15kg)
• Even minute: 5 HSPU + AMRAP air squats

Technique: Back Squat

Strength: 3/3/3 Back Squat

WoD AMRAP 20 minutes of:

• 10x Burpees
• 5xHSPU
• 10x GHD Situps
• 5xCleans (50/30KG)