40 Min amrap

• 40 Cal Row
• 4 Rounds of DT (increase weights)
• 40 lunges w. Single arm oh 20kg dumbbell
• 4 Ropeclimbs
• 40 cals Assault Bike

Increase the weight on the barbell each round (40,50,60,70,80..... kg)

The “Gauge”

500m Row

40 squats

30 abmats

20 push ups

10 pull ups

Then rest 5 minutes,

For Time

100 slamballs- 4:48

Deadlifts (225#)
21-18-15-12-9-6-3
Pull Ups
3-6-9-12-15-18-21

10 minute AMRAP:

5 power cleans
5 push presses
5 front squats

5x3 Hang Clean
135/165/185/195/205
4 attempts to find 1RM
Took all 4 to finally hit 245

50 deadlift
50 bar over burbee
50 hang clean
50 bar over burbee
50 front squat
50 bar over burbee
50 jerk

60kg

5 Clean & Jerk #145/95
Run 200M
4 Clean & Jerk #165/103
Run 200M
3 Clean & Jerk #185/123
Run 200M
2 Clean & Jerk #205/133
Run 200M
1 Clean & Jerk #215/143 got this clean but missed the jerk

Skill:
Push Jerk Technique work

WOD:
11-24-11
Toes-2-bar
Upper body press (SP, PP, PJ)
Reverse burpee
Kettlebell swings (American)
Everyone loves burpees
Yell for thrusters
(95# for barbells, 1.5 pood for KBS)

The “Gauge”

500m Row

40 squats

30 abmats

20 push ups

10 pull ups

6:24 (Nearly 30sec shaved off of my time!!!--previously 6:51)

Then rest 5 minutes,

For Time

100 slamballs-
5:19

There is no description for this WOD as it is stat.

Result: 00:20:00

Result: 18