“Schmolls”

(35min Time cap)

Run 800m

Then 2 rounds of:
50 Burpees
40 Pull ups (MOD: purple band)
30 Pistols (MOD: held pole)
20 KBS 1.5/1p
10 HSPU (MOD: 1 Abmat)

Then, Run 800m

33:05

Pull ups were the worst part. I was doing them in 2's and 3's in the second round even with the purple band. First time making it through a wod with 1 abmat on the hspu, again doing them in 2's and 3's in the last round, so I'm pround of that. Had to break up the KBS into 12/10 each round which was surprisingly disappointing. Regardless, I was happy to get under the time cap. Even with all the mod's it was challenging!

bike rode with the kids all day. lots of fun.
ride with Brady a bunch and then in the evening did a similar ride with Kendall a bit faster.

Row 2 km for time. 8:54

Trainer’s choice of ab exercises.
20 Hollow rock
45-sec Plank
15- Side Plank, each
Sit-Ups (feet together)

“Schmolls”

(35min Time cap)

Run 800m

Then 2 rounds of:
50 Burpees
40 Pull ups

30 Pistols (MOD: rope)

20 KBS 1.5/1p <--made it to here on the 2nd round b/f the time cap
10 HSPU (MOD: tricep bar)

Then, Run 800m

33:05

10min, every 30s
1 Squat clean 185#

10min, every 30s
1 Power Snatch 135#

3 Rounds

12 burpees over the box 30/24 (walked over the box)
10 C2B pull ups

8 Deadlifts 275/190 (MOD: 135#)

Afterbash: Group stretching

7:53

9 minute amrap

3 power cleans 135/95
6 push ups
9 air squats

6 rounds 5 pushups

95/90

Strength

Front Squat 7rm

DB Rows 3x max reps

Wod

5 Rounds

10 Kettlebell Swings 70/55 *Russian Style

Sprint *To the black and back

Deadlift 3-3-3-3-3

105, 110, 115, 120, 125

1-1-1 (just for fun)

135-140-145 (my body weight!)

Overhead Squat 2rm

2x max reps @ 80% of 2rm

98#
72# workout

Wod

7 Rounds

1 minute on, 1 minute off

2 Power Snatches *As heavy as possible

with the time remaining in the one minute, do as many double unders as possible

Score is max weight lifted (Added up) and double unders.

If you fail a lift, you may not try to repeat that failed rep during that minute.