"Killer Kettlebells"
Teams of 2, 1 person working at a time:
Complete for time:
200 Russian KBS (24/16)
150 Goblet Squats
100 KB Russian Twist (1ct)
50 KB Snatch

Did this with Sal - great time! finished in just under 15 min. Phew. Was much harder than I thought - especially the squats and twists.

short but intense workout - used all the swim tools in my bag: buoy, ankle cuffs, snorkel and fins. The buoy makes me feel like I'm drowning... especially when it's filled with water.

EMOM - do 10 burpees. for a total of 200 burpees.
I was going really hard for about 15-20 seconds at the begining of each minute to do the 10 Burpees and then I'd rest for about 40 seconds.
I was fine overall.
In fact I really didn't have much warm up and just got loose and a little warm.
The last minute I did another 10 burpees in the last 20 seconds as well.
Nice simple WOD
I think next time I'll do a death by burpees to see how many minutes I can go. 1 the first minute, 2 the second, etc.
See where I break down.
I basically stretched for a few minutes and then went home.
I was mostly feeling it in my shoulders. I did it on a padded mat upstairs.

A. Push Press 3-3-3-3-3 (155,175,185,185,175)
B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25# (21@45, 15@25, 7@25, 2)

Track & Field
3 Laps of the Infield + Dynamic Stretching (Cooldown)
6x20m Sprinting Drill (high kneesx2, Straight-leg boundsx2, B-skipx2)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
Medicine Ball Throws (scoop throws for height/distance, squat throws for height/distance)
Gymnastics (Handstand Holds + 2x5 Deficit Hands-to-Shoulders HSPUs)
Static Stretching (Cooldown)

A.
Chest to bar pull up skill work

B.
20 minutes
Odd minutes – 5 chest to bar pull ups - black band
Even minutes – 5 burpees

C.
6-8 Max Effort 25 yard Prowler Sprints - 180 lbs

Pre-WOD
• 5k (26:12)

WOD
• 21 thrusters (35 lbs)
• 15 pull-ups
• 15 thrusters
• 12 pull-ups
• 9 thrusters
• 9 pull-ups
• 3 thrusters
• 6 pull-ups

Post-WOD
• Plank (2:30)

Continuing with our Olympic Lifting theme, we will be working on the Jerk. Strength/skill: Shoulder Press Push Press Power Jerk Footwork Drills Jerk- work up to 1rm for experienced lifters WOD: 3 Rounds for Time: 1o Reverse Woodchoppers (35/26) 1o Pull ups 10 burpees
Strength: squat cleans
Push-ups instead of pull ups
Burpee box jumps (24")
5:17

Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters

115lb split jerk

WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26) - 18lbs.
1o Pull ups - modified with band
10 burpees

2 WOD day. 4:30pm class couldn't use the school gym as it was being used so it was a 1.5 mile partner WOD. Ran with Sarah. Coach said we could join the 5:30pm class to do the original WOD.

Pre-WOD:
3x10 Back Squat
Hamstrings were a tad sore so I only did 2 sets

95, #115

WOD - For Time (20 minute Cap):
- 30 Wall Ball Shots (#20/14) #14
- 30 Power Cleans (#135/95) #85
- 30 Wall Ball Shots
- 20 Power Cleans
- 30 Wall Ball Shots
- 10 Power Cleans

Not sure what time I stopped as coach didn't hear me when I called time. Think it was under 17 min

***No Class on Wednesday; the current plan is to move into another temporary spot by Thursday (SE corner of Arapaho and Coit)