1600m Run
200 Situps
1000m Row
400 Single Under Jump Rope

“Diane”

21-15-9 reps of each for time:

Deadlift (225/135#)
Handstand Push-up

6:14 @ 155

"Isabel"
30 Snatch (ground to overhead) 135#

Rest 3min

21-15-9
Box Jump 24"
Burpee

Izzy: 4:29
Total: 12:49

7 Deadlifts (105#)
7 Ring Dips (MOD: dips w/ purple band)
7 Box jumps (24")
7 Handstand pushups (MOD: some with 1 abmat, most with 2)

7 rounds.

Worked on dl form with Burt after the wod, focus on staying over the bar more.

For time:
50 DU
25 G2O (95/65)
40 DU
20 G2O
30 DU
15 G2O
20 DU
10 G2O
10 DU
5 G20

RX - Double unders were great today. Weight kept falling a bit forward from shoulder to overhead. Keep weight in the heels.

"Jorge”

30 Sit ups, 15 Cleans 155/105 (It doesn’t say power, so it’s a full clean!) (MOD 70#)
24 Sit ups, 12 Cleans
18 Sit ups, 9 Cleans
12 Sit ups, 6 Cleans
6 Sit ups, 3 Cleans

Max (squat) clean is 90#. Tim said to do about 65% for the wod, but that seemed too light (and I really need to build strength vs speed) so I did a little over 75%. Hip/leg still caves coming up from the squat (keep trying to push the knees out) but the weight felt fine for cleans. Tim said I had good/fast elbows. I think I'd try 75# next time.

Amrap 12min

3 rope climb
20 box jump

"Jorge”

30 Sit ups, 15 Cleans 155/105 (It doesn’t say power, so it’s a full clean!) (MOD 60#)
24 Sit ups, 12 Cleans
18 Sit ups, 9 Cleans
12 Sit ups, 6 Cleans
6 Sit ups, 3 Cleans

Team Wod w/Betsy!

25min
1 person runs 400m

Other person does the following, increasing squat cleans by 1 each round
1 Squat Clean (55#)
4HSPU (mod 6pushups)
8KBS
12slamballs

I think we wrapped up 11 rounds?

5 Rounds
10 DL 135--mod 95
10 KBS 40lb
10 Burpee Pullups <--mod burpees only b/c I could not reach pullup bar w/out assist.