So, staid for an hour and practiced cleans with 110 pounds (50kg)

Rest Imported.

Monday 30th July

Teknik: Knees2Elbows/Kipping Dips

WoD. 5 Tabata intervals with 1 min rest between.

• Wall Balls - 78
• Ring Dips - 28
• Double Unders - 146
• Knees2Elbows - 37
• Kettlebell Swings (24/16kg) - 62

Was so much fun at lunch I decided to do it again! Not quite the same result because I hurt my foot 30 minutes before practice and had a new jumprope. Think I would have gotten around the same result otherwise

AFAP:

10 burpees
20 dead lifts (50kg)
40 sit ups
60 KB swings (12kg)

Work to 75% of 1 RM (75k)

1(55k)-1(65k)-1(70k) Press

5 rounds of

5 strict press (60k)
12 Clapping pushups
25 DUs

then 50 leg levers and 50 4ct flutter kicks

For time:
WOD:
100 DU's
200m farmer's carry (45/25)
75 DU's
200m farmer's carry
50 DU's
200m farmer's carry
25 DU's
200m farmer's carry

Optional post-wod:
50 ring dips in as few reps as possible.

AMRAP
in 8 min:
4 Pull Ups
4 Burpees

AMRAP Each station 1′
3 Rounds, 1 rep = 1 point:
Wall Ball: 1′
Hang Power Cleans: 1′ (20kg)
Double Unders: 1′
Sit Ups: 1′
Push Press: 1′ (20kg)
Box Jump: 1′
Pause: 1′

100 SDLHP
50 Thruster (40k)
30 Pullups

Dropped down from 45 to 40k as I wanted to keep my back from flaring up

21-15-9
air squat
pull ups
sit ups
DU