Spark Circuit

3 Rounds of:

• Romanian Deadlift
• Bent Over Row
• Overhead Press
• Kettlebell Swings

Perform each exercise for max reps in 30 seconds
Rest 30 seconds between exercise, rest 2 minutes between rounds.

Score is Total Reps of all 3 rounds.

I used 85 barbell/50 kettlebell for weights but it was too heavy going to have to go lighter next time. maybe try 65/45.

Reps today were:
20-18-10-15
15-12-0-15
18-12-9-15

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The Burpee Extra

20 min AMRAP:
15 burpees
5 dips

Skill
EMOM for 3 minutes: 5 Strict Weighted Ring Dips (13kg)
Max L-sit Hold on Rings - 50 seconds PR
5 minutes of Static HS Practice

WOD
Three rounds for time of:
10 C2B Pullups
20 Situps
All pullups were done in sets of five. My core felt weak and the situps really slowed me down.

Endurance
2x1000m Run - 3:47 + 4:19
Didn't push hard at all. Just got it done.

Shoulder Press 5-5-3-3-1-1-1 (50x5, 50x5, 60x3, 65x3, 70x1, 75x1, 80x1, 3 failed attempts on 85). Old PR was 70, now 80!!!!

annie
50-40-30-20-10
Double unders
ab mats

Time = 11:04 (PR!!!) Old PR was 12:52. Need to learn how to string double unders together.

Warm Up

For 10 minutes, do 1 Power Clean, 1 Squat Clean, & 1 Jerk OTM.

185#

Then, climbing 10# every 5 minutes until you fail complete:

1 C&J

205

215

I hit all reps, and stopped - form and time were becoming an issue

Clean 225

4x4 Squats @ 225

Then a little later. . .

Sprints

walk a 400m x2
jog/run a 400m x2

6 sprints

Partner WOD w/Lisa
100 Push press 75 lbs / 55 lbs
100 Front squats 75 lbs / 55 lbs
100 Thrusters 75 lbs / 55 lbs
100 Hang cleans 75 lbs / 55 lbs
100 Overhead squats 75 lbs / 55 lbs

I did NATE, during my lunch hour, at Mid City Gym, using a bar for my bar MUs and then RX HSPUs and this was the fist time I did NATE with a KettleBell. I think that made it a bit more challenging.
I split my hand pretty badly, I think on the Bar MUs but could have been the KBs as well. I spplit it initially on or about round 6 or 7 but kept on going and completed 13 rounds.
I was gassing a bit but did everything unbroken. I did kip 2-3 round of the HSPUs but just ot keep up the pace.
I think the bar MUs were easier but worked the grip a bit more as it's more on the hands and the rings are more on the forearms and wrists.
Fun WOD to do with a heavy KB. Good WOD

I did LOW Box Squats on the step up box, BELOW parallel, using only 185 lbs, since this was my first time going so low on the box squats.
I was going to do sets of 2 on the 30 secs, but it's a little too much walking back and getting set to do on the 30 so I just went with it and pushed the pace to about every 40 secs or so.
I went BELOW parallel and did sets of 3 for about 14 sets or so. I kind of lost count and was feeling my body. I was concentrating on staying tight and popping up and out of the hole for speed.
POST WOD:
I did sets of High Box Squats and got to a PR of about: 42" or 43"

Shoulder press 5-5-3-3-1-1 (35-45-50-60-65 fail)

Then,

12min AMRAP

5 Squat cleans 165/110 (MOD: 70#)
10 Toes 2 bar
15 Wallballs 20/14

5 rounds. wow the squat clean was tough after wall balls.

Sue Finn Style...actually, she was my partner!

Team wod
1 person runs 200m w/med ball

1 person 15min amrap's
50m broad jump
15 pull ups
50m broad jump
15 abmat
50m lunge
15 slamballs
50m lunge
15 box jumps

i ran at least 4 times.

Then a 5 minute plyometric hold.

4 Rounds for Time:
200m run
20 overhead standing lunges w/ 25lb weight
10 burpee box jumps

After round 2...
50 ab mat sit-ups

My time: 12:29