Warm up

Mini wod 4min Amrap of
Squats
Push ups
Hollow rocks

Planks then Burgener warm up

Clean Practice

"Jorge"

For Time

GHD Sit ups x 30
Squat cleans x 15 @ 70/40
GHD Sit ups x 24
Squat cleans x 12
GHD Sit ups x 18
Squat cleans x 9
GHD Sit ups x 12
Squat cleans x 6
GHD Sit ups x 6
Squat cleans x 3

Warm up

Mini Wod 4min amrap

Air Squats x 20
Push ups x 15
Hollow rocks x 10

Then mobilize

Practice kipping pull ups

Open workout "13.5" 4min Amrap
Thrusters x 15 @ 40/30kgs
Chest to Bar pull ups x 15

Warm-up: snatch progressions

WOD

3 Rounds for time of:

Run 800m

75/55 pound Power snatch, 25 reps

After bash: Barbell ab roll outs 3 X max reps

Strength

3×10 Weighted Lunges @ 40% +5rm back squat

Wod

5 Rounds

50 Double Unders

10 Push Jerks 155/105

73 pound push jerk
63 pound weighted lunge

Warm Up
Cone Drills and Lunge Tag

Wod
Teams of two

15 minute amrap relay of

Farmers Walk, 100ft

Sprint, 100ft

5 Burpees

23 rounds - 12 carolyn and 11 dany

Gymnastics

15-20 Minutes Muscle Up Transition Practice

Every minute on the minute

7 Minutes

3 Muscle Up Transitions (keep quality good)

Wod

5 Rounds 1 Min On, 1 Min Off
Max Sandbag to Shoulder (Men/4 sleeves, Women/3 sleeves) - I did 2 sleeves

90 reps

I was sick this day, so it may have affected time/weight.

A- WU- 3 min jump rope + 10 burpees + 2 RNFT of: 30 Seconds each- Bear Crawl Forward/Back/Crab Walk Forward/Back

B-
"Kelly"
5 RFT of:
400M Run
30 Box Jumps(24/20″)
30 WallBall (20/14)
40 Minute Cap

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Mods:
Box jumps - 10" + 2 45# plates
Wall ball - 12#

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Time:
36:48 (might have been 36:38... don't remember. Total tracking fail - reasons why I need a WOD notebook)

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Absolutely wrecked after the workout, but wall balls are getting considerably better - linked 11 at a time at my max. Started mixing in step ups/downs for box jumps towards the end (also may have done 20 reps in the 4th round instead of 30, because I lost count). Hopefully next time I do Kelly I can do it Rx'ed. Brutal wind and light/moderate rain during the run... fun times! Feelin gooood right now.

5 rounds

400m run
30 Box Jumps 24 inch
30 Wall ball 10k

For time

50 KBS 53/35
50 alt lunges
50 push ups
50 Air squats
50 sit ups
50 wall Balls 20/14
50 T2B
50 KB sumo deadlift high pull 53/35
* 50 DU after each movement