For time:
400m run
21, 18, 15, 12, 9, 6, 3:
--KB Swings (30lbs)
--Push-ups
100 situps

100 DU
200m run
75 DU
400m run
50 DU
600 m run
25 DU
800m run

My rope broke in the middle of the workout...pretty funny.

100 DU: Did 300 Singles
200m run: Rowed 250M
75 DU: Did 225 Singles
400m run: Rowed 500M
50 DU: Did 150 Singles
600m run: Rowed 750M
25 DU: Did 75 Singles
800m run: Rowed 1000M

Dance workout w/Karyn

12 Two For One Wall Balls (Extra Squat while ball is in the air)
10 Box Jumps (28/24)
8 Chest 2 Bar Pull-Ups

AMRAP 10

2 Rounds for time:
-200 DUs
-50 OHS (135)
-50 Pullups
-1 mile run

25 minute cap
To be completed in groups of 2

1/2 way through at 16:50

Finished at 34:05 - worked with Eric

Warm-up

400m Row

Mobility
-Wrists
-Elbows
-Shoulders

WOD

A) Squat Clean Warmup 3x3
-Deadlift
-Power Clean
-Front Squat
-Clean (Full)

115#

B) "Elizabeth"
21-15-9
Clean
Ring Dip

I Used 1 band for Ring Dips... definetly getting better though
I was at 115 for Weight and RX was 135.

I am hopeful to hve this Rx'd by summers end.

"Diane”

21-15-9
deadlifts (225/155) - used 65 lbs
handstand push-ups - regular push-ups

22 kettlebell swings (1.5/1.0) - used 8 kg kettlebell swing (not overhead)
22 box jumps (24/20) - used 16 box
run 250m
22 burpees
22 wall balls (24/20) - used 10lbs ball

5 rounds - scaled to 3 rounds

3-3-3-3-3 press - max 35 lbs

then…

21-15-9
toes to bar - scaled
ring dips - did box dips