EMOM x 8 mins., 2 power cleans and 1 jerk 115#

“Tabata Cat City”

Thrusters (45 lbs)
Sit-ups
MBC (20/14)
KBS (1.5/1)
Air squats

8 rounds each (40 total) 278 reps

21-15-9
Deadlifts
Toes-2-Bar

(1+1+1+1+1)-(1+1+1+1+1)-(1+1+1+1+1)-(1+1+1+1+1)-(1+1+1+1+1) of:
BB Power Clean + Squat Clean + Front Squat + Push Press + Jerk.
Add 2.5-5Kg on the Heavy load used last week.

EMOM x 8 mins., 2 power cleans and 1 jerk 115#

“Tabata Cat City”

Thrusters (45 lbs)
Sit-ups
MBC (20/14)
KBS (1.5/1)
Air squats

8 rounds each (40 total) 278 reps

10 r.o.m.
15 hang clean squat
10 spiderman pushups
15 ball slams

6 rounds

50 pull-ups
400m
21 thruster (95 lbs)
800m
21 thruster
400m

(then you're supposed to do 50 more pull-ups, but I didn't since the open workout is coming up)

For time,

5-10-15-20-25
Pull ups (MOD: purple band)
Power cleans 155/110 (MOD: 75#)
Abmats (double rep #)

19:56

Did 5 pull ups the first round, then dropped to the band. I was just too tired today. 75# was heavy enough, was dropping the bar every 2 or 3 reps in the later rounds.

Body saw, feet through rings. Start in plank position and extend arms as far as form allows. Add weight on your back if needed.

10-9-8 reps, rest 90 sec in between.

Wendler:

Front Squats: 5x175, 5x195, 5x215 - DUBs between sets - 30 x 3 = 90

Metcon:

5 Rnds: Sled Push (250lbs), 5 Hang Cleans (175lbs)

Not timed....

CALENTAMIENTOS
SKILLS: TGU
2-2-2-2-2-2 (4kg,8kg,16kg,16kg, 16kg, 16kg)
WOD:
15' de:
8 KTB Swing (18kg)
8 Push Up
8 Sit Up
8 Medball Clean
25m Walking Lunge
100m Row

4.5 rondas