21.18.15.12.9.6.3

Ground to Overhead

3.6.9.12.15.18.21

HRPU

5 min Rest

100m Sprint on the min for 9 min, total of 10 rnds

FT:
Row 500m
100 Situps
50 Thrusters @ 45#
30 KB Swings @ 1.5 pd
200 Rope Jumps
50 Lateral Hurdle Jumps

Lepo & Huolto/Eilinen.

21-15-9
Dead Lifts (Rx 225) 85
Hand Stand Pushups
Mod: inverted pushups and HR pushups

After 50 T2B

Dumbell Side Raise:
10kg x 5, 10kg x 5, 10kg x 5
Seated Shoulder Press (Behind Neck):
40kg x 5, 50kg 5, 55kg x 3
Barbell Shrug:
80kg x 5, 100kg x 5, 120kg x 5
Dumbell Shrug with Upright Row:
18kg x 5, 20kg x 5, 22kg x 5
Cable Front Raise:
8.75kg x 5, 8.75kg x 5, 8.75kg x 5

Skill: 6x5 Back Squat @ 60% speed
(185 then 205 for remaining 5 sets)

WOD: AMRAP
16 minutes
10 Ring Row
10 Wall Ball (20#)
10 HR Pshup

13 rounds + 1 Wall ball

Easy 3.5 mile recovery run on Montour Trail with Ellie.

Avg pace 9:16/mile

http://connect.garmin.com/activity/120161227

Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14 (used 16)

10 KBS 1.5/1pood (used 18kg)

10 Box Step-up w/ KB

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

10 Pull-up

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

Happy 19th Birthday Cami
5 Rounds for Time:
10 Wallball 20#
10 KBS 1.5pood
10 Box Step-up w/ KB - 20"
100m Walk with KB in 1 hand (switch as needed)
10 Pull-up
And yes you have to walk back with the KB to start the next Round….. (therefore hidden extra 100m Walk with KB)

DECEPTIVELY HARD! I didn't think this would end up kicking my arse so much.

Amrap 15
40 dumbell clean and jerk 24kg
30 box jump 60cm
20 hspu
10 deadlift 100kg