21-18-15-12-9
Power Snatch 115#
Wall Ball 20#
Knees to Elbows

20min AMRAP

400m Run
Max Pull ups

After the run, do as many pull ups as you can. When you come off the bar, begin a new round. Score is total pull ups, NOT rounds.

117 Pull-ups in 7 Rds

There is no description for this WOD as it is stat.

Result: 00:03:10

5 rds for max reps:
- bench press (Rx body weight)
- pull-ups

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65# for the first 4 rounds, 75# for the last...all kipping pull ups..

15-4, 11-5, 10-4, 10-4, 4-5

Low bar back squat: 5-5-3-3-1-1 65%, 75%, 85%

rest 5 min then:

15 min AMRAP

400m run/500m row

5 KBS 2/1.5 pood KB

7 SDHP

9 Goblet squat

I did 4 rounds and one lap.

150 Wallballs in 12 minutes

Rest day, total workouts of the week 14 h, x 8

Metcon: ma, la
Aer: pe, 30 min
Squat: 1610 kg
BB: ke, la

Gymnastics
MU - 35
BMU - 5
Bfly - 165
BCTB - ke
HSW - 40

Recovery
Sleep 0/7
Avg. 22:45
Avg. 7 h 20 min
EA. 39 kcal/FFM

20 squat clean thrusters (135/95)
50 bar facing burpees

rest 10 minutes

4 squat clean thrusters (135/95)
10 bar facing burpees

5 rounds

5 x 3 power snatch = max 50 lbs

then…

21-15-9
hanging snatch @ 65% = 35 lbs
box jumps (20)
v-ups

3 x5 bench press = max 90 lbs

then…

12 plyo push-ups
9 hanging power clean (135/95) - used 55 lbs
6 strict pull-ups - used black band
3 power snatch - used 55 lbs

3 rounds