WOD

• 10 Rounds of Cindy
• 5 Rounds of Torso

Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Torso = 20 Back Extensions, 20 Sit Ups

21-15-9
Thrusters 45k
Pullups

50 H/r pushups
75 Clapping Pushups
200m Crab walk
50 Abmat sits
50 Back extensions

There is no description for this WOD as it is stat.

Result: 01:33.3

5 X 3 Back Squat

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WOD: Every 30 Seconds for 10 minutes
-1 Power Clean (225,135)
-1 Hang Clean
-1 Jerk

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Post WOD:
-40 GHB
-40 T2B
-80 Sit Up

Skill:
Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s)
15 x squats
7 x Pullups

*we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

5 x 60
5 x 75
3 x 85
5 x 95
5 x 115
5 + 125 (12)

1000 jump rope
100 hand release pushups
200 abmat situps

The jump rope was all at once, the pushups and situps were interveled...

7 Rounds Untimed

5 Skin the Cats
5 Handstand Push-ups
Met-Con

30-20-10 (For Time)

KB Swings (53/35) 35#
Lunges
3:35

Overall I learned that I’m FREAKISHLY flexible. I find skin the cats and other mobility movements pretty easy but I do need to work on my core strength to develop my form.

This was the best I’ve ever done in a Met-con. The target time was 3:30 and overall the workout felt pretty good.

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

Post WOD: 3 Minute Plank