Cleans

3 on the minute every minute for 18 minutes at 65-70% of max
15@175 then 3@185

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

Felt good to workout after a couple days of being dehydrated/ a fever. Love being able to do crossfit workouts outside.

Stoplight Run
15-14-13-12....3-2-1
Step Ups (each leg)
Wall Ball
Weighted Step ups
*after completion of the 8th rep and last rep you will hit up a stoplight run.

REMINDER - MORNING CLASS ONLY ON FRIDAY

Used tall box, 14lb med ball and 35lb for situps

20 Turkish get ups (10 per side)
10 each arm @ 20#

5 rounds

Bench press - Max Reps: 13, 11, 13, 13, 15
Pull ups, ring rows, towel, kip, etc. -

Kip - 8
Ring Row - 6
Dead Hang 1
Towel - 4

4 tabatas, rest 1 min between, count reps:
1) box jumps
2) lunges with dB
3) pull-ups (straight with rubberband or kipping pull-ups)
4) push-ups

SWOD
3RM - Power Snatch (135#)

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WOD
8 Minute AMRAP
-5 Pullups
-5 Ring Dips
-60 Single Unders
(6 Rounds + 6 Reps)

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Post WOD
1RM Back Squat (PR 305#)

130 min
1.Gymnasics
A. MU practice for 20 min
- RS 4 x 8
- TWB 4 x 3
- HTR 3 x 1
- MU 3 x 1

2.Warm up & prep for WW qualification event 3

3.WW qualification event 3
A. 18 min AMRAP:
40 cal row
40 wall ball
30 DB snatch 15 kg
20 m OH walking lunges w/DB
10 MU
100 DU
Result: 131 reps (3 DU)

4.Gymnastics
A. MU practice for 20 min
- MU 6 x 1
- Total of 19 MU

5.Strength
A. 2 rounds:
- 10 single arm DB press - 20 15 lbs
- 8 single arm row w/KB 20 kg
- 10 devil's wheel

Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155#)
200 Meter Run

Post WOD:

3X10 Weighted Sit Up (25#)

warm up 15' skip rope

4 rounds, 90'/120' rest
- 8 squat 70 kg
- 15 jump box
- 10 Knees to elbows
- 15 burpees
- 40 sit up

5 rounds for time:

10x Russian kb swing 72#
100 ft prowler push 205#
250m row

Holy smokes prowler!