2 Rounds

31 KBS 1 pood
31 Kettlebell clean (44 lb.)- alternating hands 5/5
31 ab mats
31 Box Jump 26 in
31 Walking Lunge

I had to do this one from home, so I did some modifications based on equipment at hand. If anything, I think I made it a little tougher than the scheduled WOD.

4 rounds:
-7 muscle-ups
-15 deadlifts (225#)
-30 lunges

Sub for a muscle up was 2 pullups and 2 dips.

Modifications: I did 185lbs on the deadlift because all bars were being used, although 225lbs may not have been doable anyways. I did dips on a box because I got VERY sunburned this weekend and the rope rubbing against my arm was not pleasant. I did mostly normal pullups with some that were jumping.

Day 13 = 13 Burpees

400m run

21-15-9

Wallballs - 20lbs

Box Jumps - 24"

400m run

9-15-21

Wallballs

Box Jumps

400m run

“Chief”

3 Power Cleans 135/95

6 Push ups

9 Squats

3min AMRAP

5 Rounds

1 min rest between rounds, remember to start where you left off on the previous round!!!

Pulled this one off with 15 rounds + the push ups. Not bad for 7AM and being half awake!

"Deep Stretch" w/Jenn

110322

For time:
70 Burpees
60 Sit-ups 70
50 Kettlebell swings, 1.5 poods (70 reps, dumbbell swings)
40 Pull-ups 70
30 Handstand push-ups

20 Pullups for time: 1:01
Power Clean
5 Sets 3 Reps

45-65-75-85-90-95 Failed on 3rd attempt

Box squat 3x5 + 3x3

Total 90min
A.
3 rounds
300m row, 10 HSPU 1 abmat, 30 DU
mobility
B.
Skillwork
Pull up & C2B practice for 20 min
C.
EMOM for 15 min, 5 rounds:
5 pull up
30 DU
200m row
Avg/max HR 163/180
D.
5000m row, easy pace, HR max 160
Result: 24.00, avg. 2.25-2.20/500m
Avg/max HR 152/162