Weighted Pull-up
3 3 3 (8 16 y 21kg)

5-10-15-10-5

Power-Cleans #95
KB Swings (#35 rounds 10-15-10) (HSPU- rounds 5-5)
Hollow-Rocks

Post WOD:
150 Ab-Mat Sit-Ups
Back-Squats 5x5 #95

20 minutes
5 pullups
10 pushup
15 squats

I did this in the apartment in Lead using a doorway pullup bar. Florian was pretty confused by the whole thing. 14 rounds? Not my best effort.

Barbara

5 rounds for time of
20 pull ups - thin purple band
30 push ups - rx
40 sit ups - rx
50 squats - rx

3 min rest between each round

10 HSPU, then

21-15-9 of:

• Wall Balls #30
• Ring Push Ups

8:25

Rest 2 Min, then

30-20-10

One arm dumbbell snatch alt each arm #40
DU

6:00

Strength:

Push Press - 5c135, 5x155, 5x175, 5x195, 5x205

Metcon:

1 Rnd: 100 DUs, 80 P Press (65lbs), 60 Sit ups (legs straight), 40 Back Ext, 20 Jumping Lunges/leg, 1000m Row

Time- 13:15

Team WOD (w/ Heidi)

1 Rnd: 20 HSPU, 40 BJs (24/20), 60 KBs (53/35), 80 DUs, 100 WBs (20/14)

Time - 10:50

5x5 front squats
135 - 135- 145 - 135 - 135

Annie
50-40-30-20-10
double-unders and sit-ups

7:24

i should have practiced more double-unders before starting. I botched the first round and didn't get rolling until mid-way through the round of 40

WOD:

AMRAP in 10 minutes
5 KB swing left arm
5 KB clean and press left arm
5 KB snatch left arm
5 KB swing right arm
5 KB clean and press right arm
5 KB snatch right arm

KB= 1 pood
Score= 4 rounds + 8 reps

Heavy:
7 x ME Dips 40# (2,2,2,2,2,2,2)
7 x 3 Tire Jumps

Conditioning:
10 Tire lateral hurdles
10 dips
20 situps

6/10