Clean Ladder- 90 lbs

5 Rounds
8 Front Squats 45 lbs
6 Push Press 45 lbs
4 Burpees over Bar

Legs
Sitting leg raise
Kneeling Kickbacks
40 Large Circles/ Reverse Circles

Abs
15x2 Crunches w/ 15lb kettlebell
15x2 v crunch
15x2 reverse crunch
15x2 Hip Dips L&R
1:15 min plank
1:00 V hold
30x2 Russian Twists w/ 15 lb kettlebell

Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
(hice 101 reps, con 60 80 100 y 120kg, hice 11 con 120kg, valian estep up en vez de box jump)

Skill/strength
4 rondas
5 rusian kb swing
10 puente a una pierna
15 globet squat con la kb
20'' hand stand
WOD team of 2
run 200m (uno con la kb de 24 y el otro con el balon)
40 mbc (medicine ball clean)
40 sit-up
30 kb swing
30 burpee
20 box jump
20 hrpu (hand release push-up
200m run
El balon y la kb nunca podian tocar el suelo, elotro las sujetaba
(lo hicimos en 10:45)

Group warm up, then;

“Diane”

21-15-9

Deadlifts 225/155 (105)

Handstand push ups (knees on box)

*next time add more weight

Tabata format:

4 minutes at each station
wallballs (10lb)
paralette jumps (started here)
overhead walking lunge w/ wb
sprints
seated twist w/ wb

5 hill runs

(1 minute up the hill hard, 2 minutes down)

Worked on toes to bar, box jumps

Also weights and kettlebell.

Plus

3-Position Snatch 137 1r2s
147 1r3s
Snatch Pull 189 7r2s
189 5r3s
Snatch Push Press 147 5r3s
158 5r2s
Good Morning 88 8r3s

2 down and back farmers carry
8 pull-ups
200m row
8 deadlift

28 min AMRAP

5 Wall ball 20#
5 burpee
5 hindu push-up
5 ball slam 35#

time appx 28:00