55 lbs power snatch, 75 reps

SKILL:Work on Pull-ups & KB Snatch
WOD:
5 Rounds of:
3 min AMRAP,
10 Kettlebell Snatch “5each arm” 24/16kg
10 Goblet Squat 24/16kg
10 Broad Jump Push-up

This one smoked me! Total rounds 5 rounds + 10KBsnatch/10Goblet Squat/1 broad jump push-up.

I technically RX plus this WOD due to doing Hand Release Push-ups instead of regular (due to the challenge).

28 HRPU challenge today - did a total of 50 in the WOD.

Post WOD:
Today had to do 29 HRPU for the challenge continuance.

100 Burpee-to-Pull Ups

Clean complex @ 155# for 9min

21-15-9
HSPU
T2B
Burpee

30 pull up cashout

1- 100m run
2- push ups (hand release)
3- air squats
4- sit ups
5- leg lifts
6- back squats (Bar)
7- push press (Bar)
8- clean hang (Bar)
9- dead lift (Bar)
10- overhead lunges (15lb plate)
11- box jumps
12- burpie pull ups

• The WOD is done for time and the sequence is done the same way as The 12 Days of Christmas is sung. pryimid style start at 1 and go all the way to 12 going back down the numbers each round. Example: The 6th day of Christmas is: 6 x back squats, 5 x leg lifts, 4 x sit-ups, 3 x air squats, 2 x push-ups, and a partridge in a…oops, I mean, 1 x 100m run.

This came to a total of 1200m, 22 push ups with hand release, 30 air squats, 36 sit ups, 40 leg lifts, 42 back squats, 42 push press, 40 hang cleans, 36 dead lifts, 30 walking lunges, 22 box jumps, 12 burpie pull ups

i wont be able to walk tomorrow.

12m AMRAP "Hope"

50 air squats
30 hollow puchups
15 pull-ups

55 lbs power snatch, 75 reps

15 min AMRAP

400m run/500m row

5 KBS 2/1.5 pood KB

7 SDHP

9 Goblet squat

4 rds and 5 sqts. Almost made it to 5!

12-9-11 Friday’s WOD

Deadlift: 5-5-3-3-1-1 @ 65%, 75%, 85%: 155, 185, 200

rest 5 min then:

Diane

21-15-9

Deadlift 155

Handstand pushups @mod 3abmats

Not sure of my time I forgot