Death by:

Squat Clean 95/65

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

If you don’t understand ask a coach WHEN you get here….

Tough workout to rX. Feel week on squat cleans, again, form is the problem. Thinking I'm protecting myself when I am in fact endangering myself. Gotta do it right.

Still working on my DU/jumping rope, improvement is forthcoming but I'm still a long way from where I want to be.

I got 6SQ/6 Box jumps.

Team WOD
Complete 2 rounds of each couplet for time:

200 wallball shots, 20#/14#
200 knees-to-elbows

200 kettlebell swings, 53#/35#
200 overhead walking lunges, 45#/25#

In teams of 4, complete each couplet. Only 2 people from each team can be working at a time.

For Time:

50 Pull Ups
50 Kettle Bell Swings (Rx 53)
50 Double Unders
50 Overhead Squats (Rx 95/65)

Death by:

Squat Clean 95/65

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

If you don’t understand ask a coach WHEN you get here….

5x
10 Hanging Power Snatches (55/75 LBs)
5 Muscle Ups

Today was about form, especially with the muscle ups. Mine were modified (since I cannot yet do a muscle up) with knees on the floor and the focus on rolling your shoulders over the rings so you can push up from the right position. Very helpful!

5-5-5-5-5 Front Squat (155lbs, wrists gave out on me)

then…

8 kettlebell snatches @ 24kg
5 handstand push-ups
2 turkish get-ups

3 rounds

Rounds ending in max (5,5,5,5,3,3,1,1)
95x5
115x5
135x5
155x5
165x3
175x3
185x1
195x1

60m sprints - on track - rolling - 5x60m - 7.90, 7.70, 7.59, 7.63, 7.91
150m sprints - on track - rolling - 4x150m - 25.3, 23.3, 22.1, 21.8

2 rounds for time:
20 DU, 15 burpees, 20 DU, 15 burpees
15 cal row
12 squat cleans

Death by:

Squat Clean 95/65

Box Jump 24/20

Add 1 rep of each on the minute until you can no longer complete that number before the next minute starts. Score Box Jump and Squat Cleans when you fail at Box Jumps only do Squat Cleans. Then after you fail at Squat Cleans continue with 4 Squat Cleans and 4 Box Jump on the minute until 20 rounds. You must complete all rounds to Rx WOD. If you rest at your failure point you must make up that round on the 20 min mark.

If you don’t understand ask a coach WHEN you get here….