50-30-20
Wall balls (20lbs)
Pullups

Row 500 m
4 rds
10 Ring dip
15 Tuck jump
10 Pull-up
15 Squat

800 m Run “not for time”

Then:

21-15-9

SDHP 95/65

Bar Facing Burpee

Box Jump 24/20

800 m Run”once at the end”

Clock stops after run.

Felt great today- could not have pushed any harder, I know that!

Monday 110418

Three rounds for time of:
Run 100 meters No row machine so did 30 lat pulls
50 Push-ups
Run 100 meters No row machine so did 30 lat pulls
50 Sit-ups
Run 100 meters No row machine so did 30 lat pulls
50 Squats
Run 100 meters No row machine so did 30 lat pulls
50 Back extensions

There is no description for this WOD as it is stat.

A.M.R.A.P. 15'

► 06 DeadLift
► 12 Box Jump

For Time

30 - 20 - 10 Overhead Squat Kettlebell (24/16)
10 - 20 - 30 Pull Ups

Time Cap 15'

AMRAP in 20 minutes

5 Power cleans (145lbs / 100lbs) *70
10 Toes to bar

15 Wall balls *Rounds 1,3,5 (10#), rounds 2,4 (14#), round 6 (12#)

toes to bar were the most challenging for me can't quite seem to get good rhythm in the kip...was doing these in sets of 2 and 3.

800 m Run “not for time”

Then:

21-15-9

SDHP 95lb

Bar Facing Burpee

Box Jump 24inch

800 m Run”once at the end”

Clock stops after run.

Tabata training; seated row, 19kg

5x Kettlebell complex:
- 30m Walking swing (12kg)
- 10x Goblet squat (20kg)
- 10x each arm, Deadlift (20kg)

3x
Straight arm dumbbell plank row (4kg db, 10x each arm)

3x
10x Med ball shoulder pass (6kg)

3x
- 10x plate swing (2x 5kg barbell plates)
- 10x overhead squat (10kg barbell plate)
- 10x barbell bench press (10kg)

3x
Pallof band press (red band, 10x left, 10x right)

The kettlebells killed me once again today, but I recovered quickly enough to complete the rest of the training. Really enjoyed the workout this sunny Saturday morning.