For time;

200m Run
21 KBS 2/1.5 P (MOD: 1.25 P)
21 Pull up (MOD: purple band)
400m Run
15 KBS
15 Pull up
800M run
9 KBS
9 Pullup

Practiced a little with the Blue kettle bell (1.5 P) before the wod. I can get about 3 up, then have to break. Work with it daily, try to get up to 5-7. I used the silver kb (1.25 P) for the workout (can get 11-12 unbroken). I just started using the purple band this week for pull ups, I can do groups of 5 in the beginning, and 2's toward the end. Stick with it, don't drop back to green!

15' AMRAP

Alternating between:
- Front Rack KB carry
- Static Handstand
- Hanging from bar.

One athlete carries two KB's and when they're tired you switch places.

Everyone does 5 burpees at every switch.

Result is the total distance of KB carry.

You can add more athletes into the mix by adding a heavy DL hold and other equivalent static movements into the mix.

Pre-WOD
1 Rep Squat Snatch every 30 seconds for 15 minutes

WOD
30 Reps for time
Squat Clean to Overhead (155/115#)

Post
Tabata Situps-100 reps in as few sets as possible

Build up to a heavy set of 5 reps
Pins slightly above parallel

For Max load of:

Push Press
3x3x3x3x3

Then
15 min AMRAP
10 box jumps 24/20"
10 wall balls 20/14#
10 kb swings 2.0/1.5pd

95
6+10

Max strict Hspu (1 yritys)
MAX rMu (1 yritys)
bMu practice, knees up technique, 2nd kip practice, Max BMU? (Fiiliksen mukaa)

Hs walk practice/warm up

Historial team workout

Shoulder taps (50 for time)

Three rounds for time of:

15 Ground bench press 45 lbs / 30 lbs
25 GHD hip extensions
800m Run

Cash Out
1 min. handstand walk
100 m bear crawl
100m crab walk
1 min. handstand walk

"Jack"

As many rounds in 20 minutes of:

10 Push Press, 135 lbs / 95 lbs
10 Kettlebell swings, 1.5 pood / 1.0 pood
10 Box jumps, 24" / 20"

Row 500m

Skill:Muscle-ups / Ring dips - Superset 15 Double-unders

WOD: For Time

100 Push-press #45
100 Ab-mat sit-ups

• Every minute on the minute complete 5 burpees*

Valakyykky 2RM