3 x 400m run
fastest time: 1:15

21-15-9
Deadlift @ 60kg (RX-80)
Pushpress @ 30kg (RX-30)

Skill: Work on 1 Leg Box Jump

4 Rounds:
30 Wallball 20lb
30 KBS 1.5pood
200m Run

I had what felt like 0 grip today, I had to break up my KBS tooo much :( Really hurt my time. But I pushed through it.

"Gentle Flow" w/Samantha

05-19-2011 WOD
Skill: Work on 1 Leg Box Jump

4 Rounds:

30 Wallball 20/14lb

30 KBS 1.5/1pood

200m Run

3 Rounds
15 Front Squats 63 lbs
20 Kettle Bell Swings 35 lbs
10 Handstand Push Ups

Active Warm Up:
100 Jump Rope (singles)
10 Diamond Push Ups
10 Toes to Bar
Bergener with PVC and again with 45 LBs Bar
10 Seated Box Jumps (seated on 4 45 LBs weights to a 24" Box)

Clean and Jerk:
1-1-1-1-1-1

40 Knee Jumps

For time:

21-15-9

• deadlift (Rx 225 lbs)
• box jumps

add one pull up every minute on the minute

(also did 3 x 5 muscle snatch 35-45-55)

15-12-10-8

OHS 115/95
CTB

Skill: Work on 1 Leg Box Jump

4 Rounds:

30 Wallball 20lb

30 KBS 1.5 pood

200m Run

1 Leg Box Jumps are no problem for me. My horrible wallball form, however, is.

By round 3 my form had crapped out and my time suffered greatly. Round 4 I sucked it up and finished strong. The lesson today (and a recurring theme, apparently) is that form is important. No rX today, presumably due to my wall balls, but could also be from not getting all the way up on my KBS.