WOD
AMRAP 24 in team of 2 (or AMRAP16 single)
5 power clean 60kg
10 ttb
15 wall ball
(hicimos 17 rondas + 23 reps, 533 reps)
(En los estirameientos aguantamos 5min. en posicion de squat, muy duro)

Skill
4 rounds:
5 strict hspu
6-8-10-12 pistols
despues
4 rounds
20 push-up (hice 20-20-15-20)
max L-sit (hice 15 10 12 10 seg.)

4 rounds
60 DU
30 KB swing @24kg
15 burpee

4 OH Lunge 135 scaled to 115
800m Run
4 Muscle Up
6 OH Lunge
400m Run
6 MU
8 OH Lunge
200m Run
8 MU

15:12

WOD
15-12-9-12-15
KBS (70/53)
Box Jump (24/20)
T2B

44#. 12:49. Wanted under 11, but T2B were slow.

10 x 200m; rest 60 sec

1 mile @ 6:40

1 Deadlift
2 Hang Power Clean
3 Power Clean
10 Rounds
Every 2min

Got up to a 73# bar

120 min
Warm up EMOM12 + 14 m HSW

1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets

B. 5 minute AMRAP of butterfly pull-ups: 33 reps

• 10 min easy bike

C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts

D. Strict Handstand Push-up
- 1 x max unbroken set - 0

E. 5 minute AMRAP of kipping HSPU: 40 reps

2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34

75#, 8:09. Not unbroken, but also prob tired from 5th day of WODs