Bench Press
5X8 #185

Worked up to a 3RM #230

8 Min AMRAP
5 Situp
10 Boot Strappers
15 4 Count Flutter Kicks

8 Rounds + 20

5 Rounds for time:

5 Dips
10 Double Unders
2 Shoulder Pulse
5 Burpees
10 Situps

11:09

Every 3min.:
400 Meter Run
12 Toes to Bar

• Hitain kierros on tuloksesi.

10 Minute AMRAP
15 Wall-Ball (20#)
5 Pull-ups

10 rounds + 15 Wall-Ball

Do as many Front Squat sets of 10 as you can @ 205 - the goal is 10 sets
When you can't go any further, switch to back squats

5 sets FS
5 sets BS

5x5 Strict Neutral Grip Pull Up + Dips

5 sled pushes down and back - high handles w/ 3 plates

Today I was partnered with Kim WOD was...

1 team mate is taking a 30-35# bucket of water and running 50m, dropping it, sprinting another 100m (down and back), getting the bucket and running back with it.

1 team mate is doing an AMRAP (continuous basis between the partner hand-offs)
10 burpees
10 slam balls @ 20#
10 ABMAT situps

Kim & I got to 9 rounds + 5 burpees!

Great job Kim!

1-1-1-1-1 squat (245lbs)

then…

20ft handstand walk, (scaled "steping" against wall)
30 kettlebell swings @ 24kg

5 rounds

PCl (HB/BKN)
50/4x2 60/3 65/3 70/3 75/3x4
28kg 33kg 36kg 39kg 42kg

FSQ+J
50/4+4 60/3+3 70/2+2 75/2+2 80/(1+1)x4
30kg 37kg 43kg 46kg 49kg

Weighted planks
3 x 30s
25, 40, 40 kg

20 calorie row
30 wall balls (20/15)
20 toes to bar
30 box jumps (24/20)
20 SDHP (105/65)
30 burpees
20 push press/jerk (135/95)
250m Run

8, 7, 6, 5, 4, 3, 2, 1 burpees
do 10 jumping lunges between sets