WOD:

Helen

400m Run

21 KBS 1.5/1pood

12 Pull-up

Yellow KB=Rx+
Short Bus=Did not read or remember the number of pull-ups & did more than needed.

(hey it was 6am, as I was doing Pull-ups, I heard Cory say something about 15reps & thought this was 21-15-9...soooo at round 1 I did 21 Pull-ups, @ round 2 I did 15 pull-ups & then corrected. Thus I get a Short Bus descriptor on this one) Geez I can be a goober.

30 Power Snatches (63#)

Rest 3 minutes

20 Power Snatches (59#)

Rest 2 minutes

10 Power Snatches (44#)

4 sets:

4 front squats @80%

200m prowler run- 40# on the prowler
200m Run
100 squats
200m Run
Row 50 calories
200m Run
40 KBS (yellow)
200m Run
30 GHD Sit-ups
200m Run
20 burpees with 25# plate
200m Run
10 HSPU
200m Run
100 m waiter's walk, R Arm - 20#
100 m waiter's walk, L Arm - 20#
200m Run

Wow...& geez.

14 min EMOM

Odd: 1 legless rope climb/2 rope climbs
Even: 5 OHS (40kg)

20 min
3 decks of cards, nothing below 7.

I drew:
Run 200 M
10 T2B
Run 200 M
10 Wallballs
Run 200M
10 T2B
Run 200 M
10 T2B

--------After 10 Minutes

Run 200 M
10 Pull-ups
Run 200 M
10 Pull-ups
Run 200 M
10 Pull-ups
Run 200 M
10 Burpees

21-15-9
Trap Bar DL @102kg
Parallell bar dips

3 Rounds
5 Minute Rounds
Switch stations on the minute, timer keeps running
1 Minute rest between rounds

• Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
• Sumo Deadlift High Pull: 75/55 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75/55 pounds (Reps)
• Row: calories (Calories)

Deadlift 3x5@50-60-70%

(16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
(24kg x15) x4 w/ 20 sec rest