20:00-....:

3RFT:

75 DU
10 devil presses @22.5kg

Strength: dead hang pull ups 8 x 1 (first 4 using two super skinny purple bands, final four using just one super skinny purple band)

WOD: 7 rounds
7 hand stand push ups (knees on box)
14 goblet squats (26# kettle bell)

Time = 9:33

warm up
row 250
10 shoot thurs
20 leg raises

Strength: Push jerks
5/2/21
Katie: #100
Donna: #5
Marie: 3x 10 #15

WOD: Amrap 10 minutes
5 - p.c press, back squat, press
10 box jumps
Katie' 4x
Donna: 4
Marie: 3

Skill
Handstand Pushups Kipping: 12-9-6-3-1 (90 seconds rest)
Max L-sit Hold: 50 seconds PR
Straight-Leg Pullover on rings practice
On the minute for 5 minutes: 10 Single Unders + 10 Double Unders

Strength
"Gwen"
15 C&J for load: 50kg PR
This was more of a metcon than strength work. Still it was a good warmup!

WOD
Three rounds for time of:
10 Deadlifts (80kg)
50 Double Unders
The double unders were solid but they smoked my shoulders fast! Probably because my shoulders are still very sore.

EMOM10': 2 Squat snatch

Tavoittele boxikorkeuden kasvatusta. Aloita matalilla 10kpl/ korkeus ja lisää asteittain korkeammalle 5kpl/korkeus ja tule vastaavasti alas alempiin korkeuksiin.

5x5 Clean Pulls (215, 225, 225, 230, 235)

8x 1 hang clean and 2 front squats (210, 215, 220, 225, 225, 230, 230, 235)

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest)
*worked on getting the bar muscle up then did pullups/dips.
(reps per round: 31, 27, 29)

100 weighted situps (55lbs)

For time:

40 push ups

40 Back Extensions

40 situps
125 pound Deadlift, 20 reps

30 pound Dumbbell push press, 20 reps

40 Kettlebell swings, 16 kg
Row 20 calories

15 pullups, 15 dips 108lb assist

21-15-9

Chest to Bar Pullup (C2B)
DU

5 rounds for time of:

Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats