AMRAP in 20 minutes

5 Power cleans (145lbs / 100lbs) *70
10 Toes to bar

15 Wall balls *Rounds 1,3,5 (10#), rounds 2,4 (14#), round 6 (12#)

toes to bar were the most challenging for me can't quite seem to get good rhythm in the kip...was doing these in sets of 2 and 3.

800 m Run “not for time”

Then:

21-15-9

SDHP 95lb

Bar Facing Burpee

Box Jump 24inch

800 m Run”once at the end”

Clock stops after run.

Tabata training; seated row, 19kg

5x Kettlebell complex:
- 30m Walking swing (12kg)
- 10x Goblet squat (20kg)
- 10x each arm, Deadlift (20kg)

3x
Straight arm dumbbell plank row (4kg db, 10x each arm)

3x
10x Med ball shoulder pass (6kg)

3x
- 10x plate swing (2x 5kg barbell plates)
- 10x overhead squat (10kg barbell plate)
- 10x barbell bench press (10kg)

3x
Pallof band press (red band, 10x left, 10x right)

The kettlebells killed me once again today, but I recovered quickly enough to complete the rest of the training. Really enjoyed the workout this sunny Saturday morning.

6 kettlebell snatches (1.5p/1.0p) - used 8 kg KB
12 kettlebell swings - used 12 kg KB
18 goblet squats - used 12 kg KB

AMRAP 20

Before the WOD we did 28 Burpees for Andy's birthday.

20 minute AMRAP
Easter Egg Hunt!

Starts with a nearly 100m dash to the egg basket, grab an egg and then a 100m dash back into the box.
When inside open the egg, complete the workout.
Repeat!

My eggs:
3 rounds of 'Cindy'
21 back extensions
9 K2E
9 back extensions
250m Row
20 wallballs - 20 lbs
9 dips

To finish we had 2 monster truck tires stacked for roughly 46" and attempted some "box jumps" and I succeeded!

Then we launched into some dodgeball, yeah!

edit I knew I had 7!! I had a 250m row I forgot about, ARGH!!

There is no description for this WOD as it is stat.

heavy partner power cleans for 15 minutes
got in around 10 rounds of 2 @ 185#

then

run 400m with kettle bell 70#
30-20-10
pull ups
kb swings 70#

Saturday 110423

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box Step-Ups - 70
20 Double-unders Jumping Jacks - 50
25 Ring dips 50 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood Dumbbell swings - 40 lb.
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells 25 lb.
25 Back extensions
30 Wall ball shots, 20 pound ball 10 lb. ball
3 Rope climb ascents 30 Towel Pullups

Modified WOD as my shoulder is screwed up and need to save it for Open WOD 11.6.

21-18-15-12-9-6-3
Front Squat @ 95lbs
KB Swings @ 24kg (Was suppose to be Push Press @ 95)

Pre WOD:

Overhead Squats 3-2-1-1-1

WOD 7 rounds:
7 box jump burpees
11 Overhead Squats (rx 75#)

My time wasn't very good but I was happy to rx this WOD without having to compromise too much on form. Still need some work on the OH Squats (especially locking out my arms) but glad to see improvement.