Neighborhood walk with Rocky

Neighborhood walk with Penny

Neighborhood walk with Penny

Neighborhood walk with Rocky

Warm Up:
All skate

Mobility:
PNF Hamstring
Shoulders on bands

MetCon:
21-15-9
Front Squats 165 lb./105 lb.
Knees to Elbows
American Kettle Bell Swings 1.5 pood/1 pood

"Ralph”

8 Deadlifts 250/185 (MOD: 125#)
16 Burpees
3 Rope ascents 15ft (MOD: 9 pullups)
Run 600m

4 Rounds

Can not remember time, but do know burpees slow my times down.

7 Rounds

12 Thrusters 75/55

9 Toes 2 bar

Run 200m carrying med ball 20/14

Not sure about my time, but i felt good about coming off the road and knocking this one out.

4 rounds

10 Weighted toes 2 bar (8# med ball) <--6lb

Run 200m

10 Burpee pull ups

Run 200m

Held Wall Ball b/t knees & did weighted K2E. Just could not get the TTB, thus will not count this as a Rx.

Mixing it up:

3 sets of each 10-15 reps:

GHD
Snatch #105
Dips
Pull ups
Around the worlds #105
Overhead lunges #55
Back squats #125
Bicep curls

AMRAP:

20 mintues of:

10 Pull Ups

20 Push Ups

30 Air Squats

5 rounds plus 4 push ups