3 Min AMRAP - 6 rounds

10 Burpees
10 Box Jumps
10 Kettlebell (#53)

90 Second rest between rounds

round 1 - 63
round 2 - 61
round 3 - 60
round 4 - 56
round 5 - 50
round 6 - 53

“Schmolls”

(35min Time cap)

Run 800m

Then 2 rounds of:
50 Burpees
40 Pull ups (MOD: purple band)
30 Pistols (MOD: held pole)
20 KBS 1.5/1p
10 HSPU (MOD: 1 Abmat)

Then, Run 800m

33:05

Pull ups were the worst part. I was doing them in 2's and 3's in the second round even with the purple band. First time making it through a wod with 1 abmat on the hspu, again doing them in 2's and 3's in the last round, so I'm pround of that. Had to break up the KBS into 12/10 each round which was surprisingly disappointing. Regardless, I was happy to get under the time cap. Even with all the mod's it was challenging!

bike rode with the kids all day. lots of fun.
ride with Brady a bunch and then in the evening did a similar ride with Kendall a bit faster.

Row 2 km for time. 8:54

Trainer’s choice of ab exercises.
20 Hollow rock
45-sec Plank
15- Side Plank, each
Sit-Ups (feet together)

“Schmolls”

(35min Time cap)

Run 800m

Then 2 rounds of:
50 Burpees
40 Pull ups

30 Pistols (MOD: rope)

20 KBS 1.5/1p <--made it to here on the 2nd round b/f the time cap
10 HSPU (MOD: tricep bar)

Then, Run 800m

33:05

10min, every 30s
1 Squat clean 185#

10min, every 30s
1 Power Snatch 135#

3 Rounds

12 burpees over the box 30/24 (walked over the box)
10 C2B pull ups

8 Deadlifts 275/190 (MOD: 135#)

Afterbash: Group stretching

7:53

9 minute amrap

3 power cleans 135/95
6 push ups
9 air squats

6 rounds 5 pushups

95/90

Strength

Front Squat 7rm

DB Rows 3x max reps

Wod

5 Rounds

10 Kettlebell Swings 70/55 *Russian Style

Sprint *To the black and back

Deadlift 3-3-3-3-3

105, 110, 115, 120, 125

1-1-1 (just for fun)

135-140-145 (my body weight!)