3 Rounds for Time

8 Sqt Snatch (33#)
15 Wall Balls (12 #)
15 Thrusters (33#)
15 Sqt Cleans (33#)

Kinkunsulattelujumppa

75 "Super Burpees" for time:
(Super Burpees= 2 Push-ups @ the bottom jump up and then drop to a full depth squat then jump back up and repeat)

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

3 squat snatches on the minute for 20 minutes
35 x 8
40 x 9
45 x 3

PR 10#

9.2 miles

1:12:29

7:52 min/ mile average pace

Chill running day

95,#115,#125,#135,#145 x1 155

5 reps @ 65% 5RM

5 Reps @ 75% 5RM

5 Reps @ 85% 5RM

5 Reps @ 95% 5RM

5 Reps @ 105% 5RM

Rest as necessary between sets 2-3 minutes

All reps in the set must be unbroken! If you have to set the bar down then the set didn't count and the weight was more than your 5RM.

Wod

“Helen”

3 Rounds

400m run

21 Kettlebell swings 55/35

12 Pull Ups

pull up 2 rounds GP 1 round GR bands

3 x 5rm back squat 5 RM

A:

10 minuten voor 1RM deadlift

B:

3 rondes voor tijd:

250 meter rennen

150 jumprope singles

50 situps