1000m run

4 rounds of:
-10 bicep curls (alternate 40#/25# DB's)
-10 tricep dips
-10 leg lifts or 20 4count flutter kicks
-10 push ups
-5 pull ups

*1000m run after all 4 rounds completed

Double unders

Clean and jerk (115)

1x5 @50%
1x3 @60%
1x2 @70%
1x1 @75%
1x AMAP @80%

LASKE UUSI HARJOITUSMAKSIMI = (Suoritetut toistot - aallon standardi) x 1,25kg + tällä viikolla käytetty harjoitusmaksimi.
Huomatkaa: erotus Suoritetut toistot - standardi on maksimissaan 8 toistoa!

WOD:
5 Rounds:
5 Push Press (85)
5 Dead Lift (205)

697 meters on the tabata row 8 intervals

"Annie" for time:
50-40-30-20-10
Double-unders (did double the amount of single unders)
sit-ups
~8:58~

oly lift = 1x7 weighted pull-ups
Maxed out at 55#

AMRAP, 20 minutes

5 Dead Lifts
5 Hang Cleans
5 Front Squats
5 Push Press
5 Overhead Squats

Women's Rx: 45#

Completed 13 rounds (+ 5 DLs & 5 HCs of round 14)

30 Thrusters for Time

Rx: 95#

I used 75#

I think I finished in 3:24. It was 3:?? something.

Three Rounds for Time

175m Walking Lunges
25 Ring Push-Ups

Sumo Deadlift 2RM @ 190

5 min rest then:

400m Run Backward

200m Run Forward

100 Double Unders

50 Knees to Elbows

30 Kettle Bell Swing 1.5/1pood Rx+ 2Pood

20 Box Jump 20″

200m Run

Slow as a turtle, but I made it!

30 Clean and jerk (95 lbs)

then

15-12-9
Thrusters (75 lbs)
Kettlebell (45 lbs)