07-01-2011 WOD Happy Birthday Coach Amelia

1 Mile Run

36 Deadlift 95/65

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders

This was brutal and it was so hot. Really feel like I could have had a better time at the 6 am. Hardest part was the hpc and front squats.

T2B & T2B kipping technique

Clusters
Pull Ups
Burpees

RX: 115/75

A. Hang Power Clean 3 -3 -2 -2 -2
70% 80% 80% 80% 80%
B. Speed Squat 3
Depth Jumps 4
Repeat 4 times
C. BS 15
Single Leg DB RDL 10 each
Sliding Hamstring Curls 15
Repeat 3 times
Metcon 3 rounds
10 DL
2 min row
2 min rest

3 rounds
7 Clean High Pull
400m run
2 min rest

15 BMU for time

Partner WOD with Mrs N, I go you go, rep for round, 1-8 clean and 3 bar facing burpees, 135/90. 1 clean, 3 bar facing burpees, round 2, 1 clean, 3 bar facing burpees twice, and so on. Good effort by Mrs N mixing volume Olympic movements with compound bodyweight movements🏋️‍♀️

For 35 minutes: 20 kg barbell / bodyweight, keep moving, have fun
pull ups
back squat
front squat
lunges
chin ups
dips
barbell row
bicep curls
clean & jerk
thrusters
bench press
shoulder press
snatch
ab wheel
push ups
burpee over box

4 rounds:
Run 300m (moderate)
Run 100m (fast)
Run 200m (moderate)
Run 100m (fast)
Run 300m (moderate)
Run 100m (fast)
Rest 3 min

Banded Pulldowns: 3 x 20. Rest 60s.

5 rounds:

• 8 strict toes to bar
• 10 GHD back extensions
• 1min rest