Amrap 20mi
20m farmers walk kbs 70lbs
10reps Double kb hang power clean 70/53lbs
20m bear hug carry sandbag 95lbs
10reps burpees over sandbag

Skill
Snatch & Jerk
3x10 Weighted Deficit Pushups 10kg (60s rest)

WOD
Five rounds for time of:
12 C2B Pullups
12 Burpees
This one was great!

EMOM 9 min

HSPU, long heavy set
HS hold
HS walk

Moderate and fast weight

6 rounds for time:

12 american swings 32/24kg
12 C2B

Time Cap: 12 min.

4 rounds, 4min rest after round.
1. 2 Ring MU
2. 15 T2B
3. 20 WB (30lb/20lb)

KB Swings
31 seconds of: plank
side plank
wall sit
31 Burpees
wall sit
side plank
plank
KB Swings

then

7 rounds of Dips
mixed chin-ups

20 minute AMRAP
5 MU, 10 wallball, 15 KB swing (I used 55 lb dumbell)
I did 7 complete rounds + 10 wallballs
GREAT, HARD WOD
I did all unbroken, until the 8th round of MUs I did 4+1 in the 8th round

WOD:

Helen

400m Run

21 KBS - 1 pood

12 Pull-up - blue band

Was slower than last time, but graduated to the orange kettlebell (from green) and blue band (from ring rows). A personal victory! Especially those pull-ups really slowed down. I need to learn how to kip so I can improve on my pull-ups.

15 Minute EMOM (03/04/2019)

M1: 12/10 Strict Pull Up

M2: 12/10 SToH 50/40

M3: 12/10 Calorie Row