Jackie

1K Row

50 Thrusters (45/30)

30 Pullups

Did 100lbs assisted pullups.
My last time was 12:00.

1 Round Max Clean & Jerk 105#

WOD:
12 Minute AMRAP
-15 Hang Clean (95/65)
-15 Hand Release Push Up
-15 Toes to Bar (did 1 rnd, subbed GHD situps)

1 Round Max Clean & Jerk

WOD:
12 Minute AMRAP
-15 Hang Clean (95/65)
-15 Hand Release Push Up
-15 Toes to Bar

4 x 5 Push Press 75% of 1 PM C&J + 1 Rope Climbing

15 minute AMRAP increasing ladder of couplet of KB swings (1.5) pood and Toes To Bar
2 KB Swings
2 T2B
4 KB Swings
4 T2B
6 KB Swings
6 T2B
.....

150m Sprints - on track - rolling - 4x150m - 22.8, 21.9, 21.8, 21.5

Toiminnallinen harjoittelu

amrap 12'

5 burpees
6 dumb snatch
5 ball slams

Shoulder Press Challenge Lift-5 = 55

WOD:

Death by Thruster95/65: I made it to 9

Then 4 min rest followed by:

3 rnds of

1min Max DU’s: total 8 in 3 mins. WHoo Hoo!! :)

1min Plank

60m Sprints - on track - rolling - 6x60m - 8.03, 7.59, 7.63, 7.66, 7.67, 7.75
150m Sprint - rolling - 1x150m - 21.15