Run 800M for time.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 115/75# (no racks)
20 Vertical KBS @ 24/16kg
30 Double-Unders
Rest 4 minutes.
Run 800m for time.

Modified as follows:
15 lbs, Dumbbells on push press
8kg KB for Vertical KBS
60 Single-Unders
Rest 4 minutes.
Run 800m for time.

(2nd 800m run was 3:31)

Pre-WOD:
-5X3 Power Clean/ Front Squat (115#)

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU (sitting push press 65#)

10.9.8.7.6.5.4.3.2.1
KB Snatch each Arm 24/16kg
Box Jump 24″/20″
100m Run between rounds

18 something - my left arm is significantly more weak than right so this is definitely one of the WORST workouts for me

Nancy
5 rounds for time
15 OHS 95/65
400m Run

notes: lol i was terrible today, i need a few days rest.

FOR TIME:
25x burpees
50x kb swing (1 pood)
75x abmat situp
300x single-unders (in place of 100x doubleunders)
75x abmat situp
50x kb swing (1 pood)
25x burpees

Pre-WOD:
-5X3 Power Clean/ Front Squat

165-185-205-205-205

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

Pre-WOD:
-5X3 Power Clean/ Front Squat

135-155-165-175-185

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

For time

Legion run
10 pull ups
20 swings
Legion run
20 pull ups
40 swings
Stop light run
30 pull ups
60 swings
35/53 lbs prescribed weight

used Green band!

20 min. AMRAP:

12 Lunges
16 Kettle Bell Swings - 53#
32 Sledge Hammer Swings

Pre-WOD:
-5X3 Power Clean/ Front Squat

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU