Takakyykky

• 3x5
• 4x4
• 5x3
• 6x2
• 7x1

3 Rounds
33 KBS 1.5/1
33 Zero Count Burpees
33 Squats
33 Double Unders

YAY Burpees

Another 1 hour lifting session with Caleb Ward.

Clean - worked on the 3 point clean technique for the hour. Started with just 95# and worked my way up to 175# doing all 3 clean points back-to-back-to-back. Went on to 185# but failed on the first point (hip) but completed the last two points.

50m Burpee Broad Jump
800m Run
500m Row
50 Hang Squat Cleans (45#)
50 KB Swings (1.5pd)
50 Medicine Ball Cleans (20#)
50 Pull Ups

5 Rounds for Time
- 5 Power Cleans (heavy)
- 25 Double Unders

400m Run
15 OHS 95#

Strength:
Front Squat
5 sets x 8 reps, light and fast

WOD:
Tabata 501 style, 8 intervals each of: 20secs on, 10 secs rest

Box Jumps/Pull-ups

2 min. rest

Overhead pvc pipe Dyna-Max ball squat/Sledge hammer tire slams/Rogue Box Dip walks/Rope frequency

Strength
Floor Press 5×5

Met-con
APMRAP 15 minutes:
15 Jumping Squats
15 V-ups
15 DB Thrusters (35# DB's)

6 Rounds + 15 Jumping Squats

Nicole

20 Minute AMRAP

400M Run
Max Pull up without coming off the bar or touching ground

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders