5 round
50-40-30-20-10 Reps
Double unders
Sit-ups

Warm up: 400 m run/light Elizabeth/400 m run
Swod: 5,3,1 160,180,200 (3)
Amrap 15
6 ohs (75lbs)
12 pull up
24 double under

15 min Skill Work. Pick something you suck at and work on it…
I chose to work on Thruster form ^_^
then:
10 Thrusters135#
50 Double Unders
8 Thrusters 135#
40 Double Unders
6 Thrusters 135#
30 Double Unders
4 Thrusters 135#
20 Double Unders
2 Thrusters 135#
10 Double Unders

==================

In the words of TMFK while we both tested out 135#... Damn, that bitch is heavy! And yes it sure was... took me longer than I wanted but I'm happy that I was able to actually finish it.

1 Bear Crawl
2 Deadlift (225/155)
3 HSPU
4 K2E
5 C&J (155/105)
6 Jumping sit ups
7 Pull ups
8 Burpees
9 American KB Swing (53#)
10 Double Unders
11 Med ball clean
12 Leg lifts

• Got to 10th day, half way thru Jumping sit ups @ cutoff
• Finished complete WOD

Skill work - running to the beat of the metronome

3 man teams
Run 800m, 600m, 400m

While team member runs, other two team members jump rope for 100 singles and rest.

I ran 400m, 800m then 600m (glad I didn't have to do the 800m at the end).

Times were as follows
400 - 1:39.6
800 - 3:47.2
600 - 2.16.9

A) Free handstand holds

B) double KB thruster+jerk
3x3 @2x12, 2x16, 2x20, 2x24 ja 2x28kg KB's

C) GHD sit ups 4x7 w/14lbs wb

D) lunge walk
4x18 steps @2x16kg KB's on rack

Find days heavy 3

For time

• 3 rounds
  • 15 hang power snatches
  • 15 pull-ups

♀ 65 lb
♂ 95 lb

Snatch high pull into 2 hang snatch
1 set @ 65% of max snatch
1 set @ 70%
2 sets @ 75%

2 power cleans & 2 jerks
1 set @ 60% of max clean and jerk
1 set @ 65%
1 set @ 70%
1 set @ 75%

Paused OH squat - 2 second pause in the bottom
3 @ 50%
3 @ 55%
3 @ 60%
3 @ 65%

EMOM6 to finish
1. Max farmers carry in 40 secs 24kg/16kg
2. High plank hold

Lisää painoa 2,5-5kg