21-15-9

Slamballs #15
Modified Burpees (Used 24"box for down push-up)

So pregnancy & morning sickness has kicked my ass and kept me out of the gym for way too long!!

It felt good to do something in the gym today besides rowing and stretching today!

Hopefully the morning sickness is on it's way out and the WOD's are on their way back in!

"Hammer"

Five rounds, each for time, of:
5 Power clean, (135/95)
10 Front squat
5 Jerks
20 Pull-ups
Rest 90 seconds

1:13-1:56-2:45-3:35-4:16

Shoulder Press 5.5.3.3.1.1
35.40.45.50.55.fail

5 min Rest then:

21.15.9

Shoulder Press @ 60% of 1 RM

Slamball

Burpee

35#SP + 20#Slamball

Shoulder Press 5.5.3.3.1.1 80# PR from 70!!!

5 min Rest then:

21.15.9

Shoulder Press @ 60% of 1 RM @45#

Slamball @30#

Burpee

Started WOD at 55# and 30# sb (like Amelia) but then dropped to 45# shoulder press after 1st rd

2 person team 31 min AMRAP(only 1 person works at a time)

31 Box Jumps 20in

31 Wall Ball 20lb/10ft

31 ft Wheelbarrow

31 Burpees

Made it 3+4wallballs. No partner. 31 of everything but box jumps 1st round & 1/2 of 2nd round. Sub'ed 31slamballs for Wheelbarrows. Cut this down to 20 reps after 10 min & I did 10 at a time.

40 Pistols (stand on box & pistol down as much as possible)
24 Turkish getups - red kettlebell
1 mile run
75 Double Unders
50 HRPU
75 Squats

Split Jerk 3 3 3 3 3 (45 50 55 60 65kg)

3 x

2 x shoulder press, 90 % (heavy)
5-10 m handstand walk / practise for 2 min

AMRAP 15

Each team member must complete a "suicide" using a 200lbs Sled Barrow.

Once finished with the sled, they will grab an empty bucket and run to the community portable water tank area where they can fill their bucket. They will run through an obstacle course to fill their team’s trough. Participants will climb over walls, hay bails, pick nick tables, etc.

Every 5 minutes a whistle will sound and participants must return to to do another suicide.

Scored on measurement of water into your team’s trough

21-15-9 rep rounds, for time:

Front Squat 135lbs/95lbs
GHD sit-ups