For Time:

8 Rounds

10 KB Snatch “5 each Arm” 1.5/1pood

100m Sprint

10 Burpee Pull-up

100m Sprint

1st time back in a week so it was tough but good!!

For Time:

8 Rounds

10 KB Snatch “5 each Arm” 1.5/1pood (i did the green KB, still pretty worn out from saturday)

100m Sprint

10 Burpee Pull-up

100m Sprint

12min AMRAP

200m shuttle run
5 Shoulder to Overhead (must start first rep from the ground) 105/155
10 GHD situp
15 Pullups

2 rounds + 5 GHDs

Run 800m
10 Thrusters 95#
10 Burpees
20 Thrusters
20 Burpees
Row 2k
20 Thrusters
20 Burpee
10 Thrusters
10 Burpee
Run 800m

10 rounds or 20 min CAP of

2 muscle ups (sub 2 pus/2 ring dips per muscle up, scaling was still considered Rx)
4 deadlifts 255/180
12 HRPUs
24 Double Unders

Got 7 1/2 rounds in the 20min cap....no Rx girls finished it. I placed 3rd

3 rounds

15 OHS #135
15 Squat Clean #135

WOD
40 Reps of 115lb clean and jerk

Cool down
2 x 10 good mornings
1st set 75lbs
2nd set 85lbs
2 x 10 dead lift 195lbs
2 x 10 skin the cat

Skil:
2x15 Backsquat (135#)
2x8 Good Mornings (95#)

WOD: (5 Rounds)
3 min AMRAP
- 3 GTO (135/95)
- 6 Burpees
- 10 Calorie Row

1 minute rest b/w rounds, must complete entire round for it to count.

Used 115# and snatched all reps

5 rounds for time:
400m run

15 O/H squats (95# M, 65# W)

Modification:
45# O/H squats

21:16

Feeling pretty crummy after a few weeks of eating a lot of junk...no where to go but up! :)

5 x 3 power clean = 105 lbs

then

“Elizabeth”
21-15-9
squat cleans (135/95) - completed 31 reps at 95 lbs, the rest at 85 lbs
ring dips - started with no band, then switched to red band