5 deadlifts @185
9 box jumps
13 pushups

20 rounds

3mi Easy Run around Neighborhood
Time: 29:12
Avg Pace: 9:43
Elevation: 239ft
Calories: 424

http://connect.garmin.com/activity/141689669

8 min AMRAP:

4 devil’s presses (add 2 reps each rd)
8 box-step-overs

Rest 2 min

8 min AMRAP:

4 deadlifts @ 80 kg (add 2 reps each rd)
10 cal bike / echo bike

C5DT

Tabata Kettlebell Swings

Score: 9, 26#

10-10-10-10-9-10-10-9

The “cash out” wasn’t really a “cash out” at all. It should have been called “WOD #2!” Boy was I tired after that one. I used a 26# kettle bell and my tabata score was 9. I got 10 reps on every round except for round 5 (9 1/2) and round 8 (9). Tabata is a form of interval training where for 20 seconds you do as many reps of X exercise (in this case, KB swings) as you can and then you rest 10 seconds. You repeat this cycle 8 times for a total of 4 minutes. Your score is the least number of reps within the 8 intervals.
I was proud of my performance through both of these WODs. I wished my tabata could have been 10 but those two rounds I just couldn’t get it. I also wished my 1 mile time could have been better. Nine minutes is ridiculous, but it’s a start.

5 rounds for time:

400m Run
95# OHS

Kelly

5 rounds
400m run
30 wall balls
30 box jumps 24"

For Time:
40 DU
30 CTB Pull-up
20 HSPU
10 Muscle-up
20 KB Burpee Box Overs 24Kg
30 Deadlift 80Kg
40 DU

Max kg

tabata pull ups
tabata push ups
tabata sit ups
tabata squats

etukyykyt tavoitteena 3 x 4