"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Strength: 15 minutes to practice the Split Jerk or establish a 1RM.

-then-

15 minutes AMRAP:
7 Power Cleans (185/115)
30 OH Walking Lunges (45/25)
15 Wall Balls (20/14)

*Post rounds.

3 rds + 30 lunges

For time
50-40-30-20-10
Dopo ogni round
10 deadlift 85kg
10 hspu
40 du

Total 105min
A. Warm up & basic skill work
3 rounds for quality
250m row, 15 situps, 50 DU
B. Olympic
10 sets of 2 squat cleans + 1 jerk
1-2 22,5kg 3-5 27,5kg 6-8 32,5kg 9-10 35kg
C. Strength
Push press, Wendler week 3
Snatch high pulls
3x30kg 3x25kg 3x30kg
D. Metcon, for time
30 cal row
30 wall ball
30 push ups
30 pull ups > skaalattu ring row käsien takia
30 box jumps 20"
30 KB swing 24kg > skaalattu 20kg
30 burpee
30 cal row
Result: 17.10, avg HR 176, max HR 190
E. Post workout
3x15 back raises 2,5kg weight
1000m row
mobility

Strength: Back Squat
8 (75%) – 5 (85%) – 3 (90%) – 3 (95%) – 3 (95%)

• then -

4 Rounds For Time:
400m Run
20 Chest-2-Bar Pullups
20 Front Squats (95/65)
1 minute rest between rounds

*Post times.

2rd + run (blue band)

Amrap 14
Max cal bike erg
Ogni 2 minuti
7 ttb
7 push press 42.5kg
7 front squat

Pre WOD Birthday Burpee Extravaganza

WOD:
12 min AMRAP

5 Deadlifts (153 lbs) RX
10 Push Ups RX
15 Wall Balls (14 lbs) RX

Felt good! I was FIVE shy of 10 rounds... NEXT TIME!

9 rounds + 25 reps

Technique: 15 minutes Tall Clean Practice (go to a 1RM if technique is sound).

-then-

3 rounds for time of:
7 Hang Squat Cleans (155/105)
21 Burpees
35 Double-Unders

*Post times.

Erin W – 12:59 (85)

Total 105min
A, Warm up & skill work
500m row, 2 rounds for quality
10 T2B
5 explosive push ups
10 KB snatch 8kg/12kg
B. Olympic
1x snatch from possible new PR
1-2 15kg 3-5 17,5kg 6-8 20kg 9-10 22,5kg 11-12 25kg 13 27,5kg
C. Strength
HBBS, Wendler week 3
D. Skill work: kipping pull-up practice for 20min
E. Metcon
3x1000m row/2min rest
1. 4.35, avg 2.17.3, avg HR 155, max 162
2. 4.30, avg 2.15.5, avg HR 157, max 167
3. 4.22, avg 2.11.9, avg HR 161, max 171

Technique:

12 mins to establish 3RM Bear Complex. [3RM is an unbroken 3 reps]

For time:

7 Bear Complex (135/85)
50 Double-Unders
5 Bear Complex (155/105)
50 Double-Unders
3 Bear Complex (185/120)
50 Double-Unders

*Post times.

Erin 11:31 (65/75/85)