workout
as many rounds as possible in 12 minutes of:
5 power cleans 52.5kg
20 squats
5 bar muscle-ups

6 rounds + 5 power cleans and 20 squats

No time for anything else today!!

15 AMRAP:

• 10 Burpee
• 20 Overhead Walking Lunge (45/25)
• 30 Double Under

Shut it down after 3 Rounds. Not my best effort, still trying to get over this sinus infection. Couldn't really breath.

Post WOD
Invisible Fran (Air Squats & Push Ups) - 1:20. Video coming soon...maybe

3 rounds for time, of:

20 sit-ups
30 burpees
40 scissor jumps
50 squats

Worked on cleans... hit 295 but felt harder than I would have liked. My legs are still sore. 315 was a no go...

WOD:
50 cal row
40 push presses (75/45)
30 burpees
20 TTB
10 snatches (75/45)
- Rest 1 minute -
10 snatches
20 TTB
30 burpees
40 push presses
50 cal row

• Time 18:55 (with 1 minute of rest included). This was a fun one!

12-9-6:
RMU
power snatch @60kg

• 4 min rest -

9-15-21:
Power snatch @42.5
pull-ups

3 x 5 press = max 70 lbs

then…

“The Bear Complex”

7 times through the following without putting the bar down/re-gripping at the bottom:

1 x power clean
1 x front squat
1 x push press/jerk
1 x back squat
1 x push press/jerk

5 rounds to find max weight

score = heaviest weight successfully completed for a full complex = 70 lbs

• Failed on 3rd round at 60 lbs on 6th rep

3 Rounds
Run 400M
40 Walking Lunges
30 Sit ups
20 Push ups
10 Burpees

Aikaa vastaan:

• 2000m soutu

Jokaisella alkavalla minuutilla 5 x clean & press istuen.
N 2x10kg / M 2x15kg

Skill: 10 mins working on snatch balance

Wod: 3x10 min amraps (1 min rest)
1A-
P1:-10 cal ski
P2:- ME DBC&J@22.5/15
1B-
P1:-10 cal Row
P2:- ME AKBS@24/16
1C-
P1:- 4 BBJO(high boxes)
P2:- ME wall ball@9/6

Wod: it’s partner Wednesday!!! Go hard and fast

snatch high pull + hang squat snatch
8x2+1@65-75%