Strength Work – HSPU 5x3 cada vez subiendo mas el nivel de las manos, acabe con los discos de 20, 15 y 10 juntos
Luego:
10,1,9,2,8,3,7,4,6,5,5,6,4,7,3,8,2,9,1,10
Wallballs
Burpees

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (20kg used)
30 Pull-ups

Overhead Squat and HSPU
5-5-5-5, 185-225, light day

ME:

7 OHS, 185lbs
11 burpees
Gate sprint

5 rounds

Row 500
time: 1:32.5

rest 5 mins then...

Isabel
30 snatches (135#)
time: 6:51

notes: legs were gassed after row

30 Minute AMRAP
5 Deadlifts, 275#/185#
13 Push-ups,
9 Box Jumps, 24"/20"

13 rounds

Strength

10 Minutes Working to a 2 Rep Max Squat (worked up to 185)

WOD
4 Rds for time:

10 Hand Release Burpees
10 Box Jumps 24/20
10 Pullups
200M KB Farmers Carry (53/35 each hand)

(I did 2 rds at 53; 2 rds at 35 - horrible)

3 Rounds

400m Run

KB Swings x 21

Pullups x 12

Rx'ed!

400 m run
21 kettle bell swings 35 lb
12 pull ups

3 rounds

Back Squat 5-5-5-5-5 (between 65-75% of 1rm) @135#

Then,

3 rounds

Run 200m

7 Hang snatch(full squat) 135/95 @75#

Rest 1 min between rounds

Had to do a muscle snatch then OHS each time

10 rounds for time of: (Only did 7 rds)

3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders