3 rft:
400 m run
21 kettlebell swings, 1 pood
12 pull ups

Strength: DB squat cleans

WOD:
-1000m row
-50 DB thrusters (8kg)
-30 DB Swings (22kg)

Strength
Deadlift 5-5-5 @ 45kg

WOD
5 rounds for time
10 alternate pistol squat
20 burpee
30 air squat
= 18:22

Finisher
Max handstand hold - 20sec

Strength 5-5-5
strict press @ 25kg
push - 30kg
push jerk - 30kg

WOD
30 burpees
21-15-9
boxjump
situp
kb swing at 16kg RX
30 burpees
= 13:59

Strength
Deadlift 5-5-5-5
40kg-45kg-50kg-55kg

CINDY
AMRAP 20min
5 pullup - purple elastic
10 pushup - on knee
15 airsquat
= 11 + 3

Strength
front squat 3 x12 @ 20kg
thruster 3 x 5 @ 20kg

6 rounds for time @ 20kg (RX- 40/30)
6 deadlift
6 hang clean
6 front squat
6 push jerk
6 thruster (RX- OHS)
=22.03

100 OH Squat for Time

(I did the first 30 at 65lbs and the next 70 at 45lbs) This was much more difficult than I thought. Mostly technical difficulties with my form prevented speed and weight.

3 rounds for time (in rain)
1.6km run
20 burpee boxjump
10 TTR
40min cap DNF

completed third run; bbj and ttr remaining

WOD: June 16, 2011
Cindy
20 Minutes AMRAP
- 5 Pull Ups
- 10 Push Up
- 15 Air Squats
Suggested Group Name: CFR-Cindy

Read More → Clone

Strength
Powersnatch 5-5-5 @ 25kg

10 rounds for time
7 pushup on knees (RX-toes)
8kb swing @ 20kg (Rx- 32/24)
9 front squat @ 25kg (RX- 60/40)
10 double unders RX
=34:17