Skill:
Handstands/Handstand Walking

WOD:
8 min AMRAP:
2 Handstand Wall Climb
20 Lunges

3 Rounds

10 Pull-up

20 K2E

30 KBS 1.5/1pood

40 Double Unders

50ft OH Walking Lunges w/ Plate 45/25

Wasn't even planning on working out tonight- glad it worked out though... thanks to jackattack and her undergarments!

WOD: "Fran"

Thrusters (95/65)

Pullups

21-15-9 reps for time.

I was really disappointed with my time...I did great on the thrusters, but I sucked it up on the pullups! I need to improve those, and I'll be in 4-min territory.

Burgner Warm-up
Squat Cleans 2.2.2.2.2

Max'd out the Squat Clean 2 rep @ 145 lbs, having the weight in front of me on a squat just messes with my head. Practice, practice, practice! This was however a PR as my previous front squat max was 130 with only 1 rep :)

Followed By:
10 min AMRAP:
5 Power Clean @ 155 lbs
10 Slam Balls @ 20 lbs

Knocked out 6 rounds + 1 power clean! Definitely challenging, but felt great!!!

3 Rounds

10 Pull-up

20 K2E

30 KBS 1.5/1pood

40 Double Unders

50ft OH Walking Lunges w/ Plate 45/25

Did the yellow 18kg KB & Rx'ed this. Had to do pull ups & K2E from the big bar w/tape for the first & 1/2 of the 2nd round. pulled a big blood blister on right hand after 2nd round & started hanging from finger tips. Someone relocated my jump rope after 2nd round & I probably spent 30+ sec looking for it. :(

Suicides: 3 lines- Team member #1 starts

While team member #2 starts:
Pull ups- 5
Burpee- 7
Push press- 9 @ 45lbs

Tag out with partner when done with suicide run. Round is counted every time someone finishes push presses.

Melyssa was my partner-we elected to do 50lb push press

Made 70 pull- ups and 30 dips instead of 100 pull-ups.

Pre-WOD: 5X3 Power Cleans (235# max)

WOD: 4 rounds for time/ 2 minute break between each round
-200 Meter Run
-15 Burpee
-200 MeterRun

Strength:
30 weighted sit-ups
accumulate 3 minutes in a plank

WOD:
3 Round for time:
50 Double Unders
21 Kettlebell Swings
12 Pull-ups

Harjoittele heikkouksiasi