WOD:

10 ROUNDS OF :

Max Cal ( no rest b/t ) - C2 & AB
45 sec work 15 sec rest
30 sec work 30 sec rest
15 sec work 45 sec rest

Barbell complex for 9min @ 185#

3rds
Run 200m
7 Burpee Bar Muscle Ups (scaled to jumping)
7 HSPU

Barbell Complex for 7min @ 205 (failed on last jerk)

12min AMRAP
7 Pull Up
7 Box Jump 24"
7 KB Swing 1.5

8 +5 KB Swing

"Isabelle"
30 Snatch for time @ 135# (4:47)

Rest 2min

21-15-9
Ring Dips
KB Snatch 2pd

Total time:14:47

10 min max effort AirDyne: 112 cal

500 kettlebell swings: 20:16

PreWOD
Shoulder press:
3 @ 80%
3 @ 85%
3+ @ 90%
Press: 95, 100, 115

WOD - HELEN
3 rounds:
400m run
21 KB Swings (53#)
12 pull-ups (used resistance band)
8 minutes of skill/mobility work (worked on HSPU and Double-unders )

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.

2) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

135/135/135/155/155/155/155

195/205/205/205/205/205/205

3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#

*Rest 1 minute.

1 minute ME Burpees

*Rest 1 minute, then begin the next round.

2:00/17
2:07/15
2:04/11

20 min. spinning

20 situps
10 kniebeuge
10 shoulder whatever
10 starjumps
5rounds