Wod

7 Rounds

35 Double Unders - 70 singles

1 Snatch - 38 lbs

Score is total time and total successful lifts added up.

WOD: The Fabulous 40
40x Burpees
40x Double Unders
40x Box Jumps
40x V-Ups
40x Kettlebell Swings
40x Deadlifts
40x Cleans

For time:

Run 1 mile

100 Push-ups

135 pound Snatch, 10 reps

63#x5
58#x5

-Buy In-
3 Minutes on Airdyne

WOD

Every Minute on the Minute for 12 Minutes:
Even: 7 Chest to Bar Pull Ups
Odd: 200m Row

*For every minute you do not complete the prescribed reps/distance, count a penalty to be completed at the end of class. Each penalty = 15 Burpees.

-Cash Out-
Tabata Wall Ball
30# WB, 10, 8, 6, 7, 6, 5, 6, 7

7 rounds

7 Step ups each leg
7 Double Kb cleans 53lbs
7 Pull ups
7 Weighted sit ups 45lbs
7 Back squats 95lbs
7 Burpees
7 Wallballs 20lbs

Wod

Overhead Squats 30 reps, 95#/65#

7 Muscle Ups

Overhead Squats 20 reps, 95#/65#

5 Muscle Ups

Squats with 35# Bar

Wod

7 Rounds

35 Double Unders

1 Snatch

Score is total time and total successful lifts added up.

for example

100, 100, 110, 110, 120, 130-FAIL, 110 = 650lbs

so choose your attempts wisely

Dynamic Warm up

WOD

15-12-9

Overhead Squats 115

Chest to bar pull-ups

After Bash: 50 GHD sit-ups

I felt solid during this one, although the OHS were tough on my shoulders. I really need to work on finding a good grip. Pullups were no problem.

3 Rounds

400M Run
21 KB Swing #53/35
12 Pull ups

skill
some HSPU
5x7m handstand walk (60s)

workout
50-40-30-20-10 DU's
5-4-3-2-1 ring MU'S
MU's were done mostly singles and with little to no kip
needing some olylifting to get strong again..!!