"Killer Kettlebells"
Teams of 2, 1 person working at a time:
Complete for time:
200 Russian KBS (24/16)
150 Goblet Squats
100 KB Russian Twist (1ct)
50 KB Snatch

Did this with Sal - great time! finished in just under 15 min. Phew. Was much harder than I thought - especially the squats and twists.

A: E90S for 15min
3-1 Power snatch +3-1 seated box jump
B: back squat 5x6@70%
C1: FC Lunge walk 3x16steps
C2: Nordic hamstring curls 3x5

Power clean 5x3
Squat clean 6x1
2thruster+2 push press 5sets

short but intense workout - used all the swim tools in my bag: buoy, ankle cuffs, snorkel and fins. The buoy makes me feel like I'm drowning... especially when it's filled with water.

Da 1- 10
A 10 -1
Hspu/ohs 40 kg
Alla fine di ogni round 2 bar mu

EMOM - do 10 burpees. for a total of 200 burpees.
I was going really hard for about 15-20 seconds at the begining of each minute to do the 10 Burpees and then I'd rest for about 40 seconds.
I was fine overall.
In fact I really didn't have much warm up and just got loose and a little warm.
The last minute I did another 10 burpees in the last 20 seconds as well.
Nice simple WOD
I think next time I'll do a death by burpees to see how many minutes I can go. 1 the first minute, 2 the second, etc.
See where I break down.
I basically stretched for a few minutes and then went home.
I was mostly feeling it in my shoulders. I did it on a padded mat upstairs.

Jacked and Tan Day 3.

1. Push Jerk From Rack: 70/3, 75/2 3 sets
2. Split Jerk From Rack: 80/2, 85/2 2 sets, 90/1 2 sets
3. Snatch From Blocks @ Bottom of Knee: 70/3, 75/2, 80-90/1*3 sets (use bumpers to stack)
4. Snatch: 60/3, 70/2, 75/1, 80/1, 85/1, 90-100/1*3 sets (no misses allowed, if you miss drop weight)
5. Snatch Pull + Hang Snatch: 3 sets of 1 rep @ 80% of hang snatch max.

2 mile run (can be performed before or after the wod)

A. EMOM 6 min
Power Snatch x 1 + Snatch Balance x 1
(Light weight, perfect form)
B. Build to a 1 RM squat snatch in 12 min
C. Build to a 10 RM OHS in 10 min
+
10min AMRAP
1 MU
3 Burpee box jumps, 24"
5 DL, 185lb

A. 115
B. 235
C. 175, 12 + 4

10 min MU tekniikkaa itsenäisesti

5 x 1 legless köysikiipeily

5 x 3 false grip ring row

5 x 1-2 tempo ring dip

10-9-8 etc
pushups
situps
200m