Skillz & Drillz

Jab
R. Hand

F.O.D

10 RNDS FOR TIME:

200m Run
15 KBS 70/50
3 Combo's

3 rounds

10 Thrusters (Go your heavy) #53
Max Reps. of Weighted Push Ups
13,10,10

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

12:03

I hate burpees. Have I said that yet? The good news is that all the squat clean and rack position work I've been doing is paying off. Was able to blow through all 3 rounds of FS. Usually, wrist fatigue gets me, but not today.

For Time: 21-15-9

Cleans 135#
Dips

In teams of 4:
Complete a 15min AMRAP:

500m row
15' rope climb
95/135# deadlift
55# KB swings

The score for the team is equal to the Total # of Deadlifts + the Total # of Rope Climbs*5+Total Number Kb swings

Week 2:

Bent Leg Good Mornings: 1 RM - 115#
Deficit Deadlifts 3x10 @ 155#
Reverse Hyper 3x10
Band Ab Pull downs 4x10, thick green band
Dumbell box stepups 3x20, 21" 25# DBs

20 min AMRAP

5 pull ups
10 ball slams (40/30)
15 DB thrusters (35/25)

Used 30# ball
Used 25# DB for first 2 rounds
Used 15# for the remaining rounds

Completed 6 rounds, 5 pulls ups, 10 balls slams, 6 DB thrusters

Clean and jerk
5×2(135,155,175,175,175)

Strength:
Deadlift
1,1,1,1,1 (365lb)

For Time:
-Box Jump 30''
21/15/9
-Handstand push-up
9/6/3

21-15-9
Deadlift #225
HSPU

Metcon: "Del"

1 Rnd for time: 25 burpees, 400m run (20lb WB carry), 25 PU's (20lb wght), 400m (20lb), 25 HSPUs, 400m run (20lb), 25 C2B, 400m run (20lb), 25 burpees

Time: 29:55 (would have been much faster if I had my PUs/C2B motion down and if I had a normal 400m surface to run)