5-10-15-20-15-10-5

floor to head con bumper 45/25
knees to elbows
+
50 burpees

6 rounds total, for time:

12 deadlifts
9 hang power cleans
6 push jerk
(155# M, 105# W)

Alternate partner, each partner completes one full round before the next partner starts.

My partner was Christy and she was great! I definitely pressed more than jerked overhead, but I was pleased to get through the WOD w/ 65#. And I am now bruised from the cleans. Super.

5-10-15-20-15-10-5

• PLATE FLOOR TO OVERHEAD 45/25
• KNEES TO ELBOWS

THEN
- 50 BURPEES

Seconds : Exercise

60 : Plank
30 : Full Sit-up
30 : Flutters
30: Heel Touch
30: Medicine Ball
30: Bicycle (killer!)
30: Hip-hop
60: Plank

Five Rounds: 12 Deadlift 185#, 24 Sit-ups

strength and muscle up progression

AMRAP in 20min. of:

2 muscle ups
4 HSPU
8 KB swings 1.5pd/1.0pd

15 rounds + 2 HSPU
Substituted 2 muscle ups with 2 pull-ups & 2 ring dips

3x5 Deadlift
135-155-175lbs

1x20 Deadlift
135lbs*

*I wanted to save my legs for the met-con.

8-Minute AMRAP of:
1 KB Swing (53lbs)
1 Thruster (65lbs)
2 KB Swing
2 Thruster
3 KB Swing
3 Thruster
...

I got 9 Rounds and felt like I might die or hack up a lung or something worse. I hate Thrusters, I love KB Swings...I did not like this WOD. You just have to tell yourself..."It's only 8 minutes". The swings were smooth, the thrusters were really ugly after Round 6. Work on thrusters.

I rested for 5 minutes and then rowed and practiced my KB swings @35lbs. I'm working on driving through my heels on my swings and not getting on my toes, something that feels comfortable at 35lbs, but not at 53lbs.

BW: 128lbs

“Crossfit total” for load:

Back Squat
Press
Deadlift

Seconds : Exercise

60 : Plank
30 : Full Sit-up
30 : Flutters
30: Heel Touch
30: Medicine Ball
30: Bicycle (killer!)
30: Hip-hop
60: Plank