Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14

10 KBS 1.5/1pood

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

I felt like a slug all day and during this workout. I struggled through it. I'm thinking the pizza and ice cream on Tues. night wasn't doing me any favors!

10 Pull-up

And yes you have to walk back with the KB to start the next Round…..

OH Squat
3-3-3-3-3
135,165,185,205,225(x2. Failed on last)

Front Squat
5-5-5-5
135,165,185,225(x4. Failed on last)

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

1000M Run
30 HSPU
1000M Row

Pre-WOD:
20 minutes to work up to heavy Clean & Jerk

WOD: 5 minute clock
- 800 meter run
- Clean & Jerk (135/95):max reps with time remaining

Post WOD:
-2X 1 minute weighted plank

10 Minute AMRAP

-60 Bar Facing Burpee
-30 O/H Squat (95/65) 15
-10 CTB Pull Up mod with band

Record total reps (1 round = 100 reps)

Lost count somehow on the OH squats - may have done 20 - 25 reps

10 Squat Clean 135/95, 50.bs

50 Double Unders, substitute with jumps over barbell

10 Squat Clean

40 Double Unders

10 Squat Clean

30 Double Unders

10 Squat Clean

20 Double Unders

10 Squat Clean

10 Double Unders

SWOD
Bench 3x5
235#

DWOD
Complete 8 rounds for time:

3 Squats @ 65% of 1 RM
10 yard Flying Start - take 10 yards to accelearation
6 Dips

Rest 45 seconds between rounds
*For the flying starts mark off 20 yards. Take 10 yards to accelerate to full speed and sprint that last 10 yards.

Used 185# to work on form and to strengthen my back again. Felt good! Will go up next time

Mo/Stability:
3way shoulders, wall squats, back rolls,spiderman, asst. Squat, supermans

Strength/Skill:
Jerk

WOD:
3 min AMRAP
Ground to overhead (max reps)
3 min AMRAP
2 Turkish get ups/12 DUs
3 min AMRAP
10 wallball sit ups/10 MB jumping air squats
3 min AMRAP 2 muscle ups/10 K2E/2 pistols

Power clean singles
185#
205#
215#
225#

3 Rounds for time or
15x hang power clean 95#
25x Kettlebell swings 53#