I decided it was time to up the stakes a bit. 100 KB swings is not enough so I decided to go for 200. Not as bad as I thought it was going to be but I am confident I will feel
this tomorrow.

I am going to try and make this five minutes. When that is completed I'll up the weight to 32kg and then to 40kg.

WOD

• 100 Burpees
• 100 Double Unders
• 100 Knees 2 Elbow
• 100 Sit Ups
• 100 Back Extensions
• 100 Walking Lunges

This was tough.. one of the toughest I've done to date... so tired right now

Count the squat cleans in each round:

5 mins max squat cleans (95/65)
5 mins max double unders
3 mins max squat cleans
3 mins max double unders
1 min max squat cleans
1 min max double unders

I got 42, 20, 11

Post WOD: 20 lb weighted pull-ups, minimum sets to get to 30 reps. I got 26 in two sets and had to do a third.

This was supposed to be my day off but had an onramp session so decided to do this one.

For Time:

50 Pull Ups
50 Kettle Bell Swings (Rx 53)
50 Double Unders
50 Overhead Squats (Rx 95/65)

10 minute AMRAP:

10 burpees
10 box jumps
10 push-ups
10 wallball

Made it through four rounds and the set of 10 push-ups

For Time:

50 Pull Ups
50 Kettle Bell Swings (Rx 53)
50 Double Unders
50 Overhead Squats (Rx 95/65)

Making great time but OH squats still my goat. Lots better but too much time in between sets. Broke them up into 5 sets of 10.

WOD: 12 minutes AMRAP

3 Hang Squat Clean (RX 135/65)
6 HSPU

WOD: 12 minutes AMRAP

3 Hang Squat Clean (135/85)
6 HSPU

I went w/ 185 lbs and completed 7 rounds. On the HSPUs tim gave me the standard of pulling my head through at the end. Lots harder, feel like I never did them before. I liked this WOD.

WOD:For Time

20 Shoot Throughs
30 Goblet Squats (53 lb Kettle Bell)
40 Box Jumps 24"
50 Burpees

WOD:
20 Shoot Throughs
30 Goblet Squats (53#)
40 Box Jumps
50 Burpees