Object is to see how many rounds you can complete in 5 min.
Equipment needed:
Soccer Ball
Timer (Phone, Microwave...)
Warm-up
High Knees about 30 sec
Standing butt kicks about 30 Sec
Open gate 10 each leg. (Bring the knee straight up then move to the outside)
Close gate 10 each leg. (Bring the knee up slight to the outside then move the knee to the inside and down.)
No rope jump rope about 30 sec (Pretend to Jump rope)
WOD
Continue to do the exercises till you finish 6 round. Mark down the time it took to finish 6 rounds
A round is when you complete all 4 exercises.
Then do it again till all 6 rounds are done
Exercises
Start timer and go!
1. Side to Side (Tic Toc) 30 times (15 each leg)
2. Push ups 10 (Do your best and use good form)
3. Fake over ball 20 times (10 each Let)
4. Dot drill Basic 20 times
Use tape to mark the dots for the dot drill

Clean & Jerk ladder:

30 kg up to 42,5 kg

then:
30 Clean & Jerk @ 30kg

EMOTM (Every Minute On The Minute)
for 20′
5 Back Squats (35kg)
7 Negative Pull ups

On a continuously running clock, 2 minutes of each for max reps of:

• Burpees
• Reverse burpees
• Double-unders
• Row (for calories)
• Squat
• 30-in. box jumps

20 minutes of SLIPS practice, before and after.

I did this as Rx. 21-15-9 HSPU, Ring Dips, Pushups.
I did this early this morning, in Sadie's park with her. It was raining, but that didn't really effect the WOD since for most of it grip is not an issue and the ground wasn't too wet yet.
I did bring a towel to let my head hit onto on the HSPUs.
I was a bit sore from yesterday afternoon's WOD, but not too much of the upper body.
I did not really warm up much at all - probably about 10 total minutes of stretching.
11:00
I broke up the reps approx. as follows:
21 HSPU (12,6,3)
21 Dips (9,6,5)
21 Push (9,12)
15 HSPU (6,5,4)
15 Dips (7,5,3)
15 Push (7,8)
9 HSPU (5,4)
9 Dips (6,3)
9 Pushups (6,3)
I took a little too much time resting between sets.
I did not kip on the HSPUs until the end of 15 jsut for practice and a few on the last set as well.

This is the last time I did JT on 5/25/13 - 9:45
21-15-9
HSPU, Ring Dips, Pushups
I did this one late upstate in Ray's garage.
I went out a little too fast and started to burn out.

21 - 15 - 9
Of
Deadlift 125 kg
Burpee pull-up

Time cap 12 min

Two 15 Minute with Partner AMRAP's:

1. Max Meters Row while partner completes 400 meter run.

(1 minute break )

1. "Cindy" alternate each round with partner -5 Pull Ups -10 Push Ups -15 Air Squats

5 rounds

10 Press 45k
15 Ring Rows
50 Step ups (17inch)

Time: 26:15

3 round
20 weighted situps 10k
20 back extensions

EMOTM for 20′
Even minutes
15 Wall Balls 6kg
Odd minutes
15 Sumo Deadlift High Pull 30kg

21-15-9 reps of
Squat Cleans 25kg

42-30-18 sec
Handstand holds