BB Gymnastics
1) Snatch:
2X2 @ 65%
2X1 @ 70%
2X1 @ 80%
2X1 @ 90%
4X1 @ 70%
– rest 60 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
[worked up to 90lbs]

Conditioning
4 rounds for time:
25 Jumping Squats @ 45
20 KB Push Press @ 24/16kg (2 KBs/2 arms) [used 16kg]
15 Pullups [scaled]
-15 minute time cap [Completed 3 rounds in 15 min]

500 METER ROW
45 WALL BALLS @ 6 LBS
300 METER ROW
30 WALL BALLS @ 8 LBS
100 METER ROW
10 WALL BALLS @ 8 LBS

400 m walking lunges

"Cindy"

5 Pull-Ups

10 Push-Ups

15 Air Squats

AMRAP in 20 min.

I finished with 10rounds + 12 reps

55 pull ups
107 push ups
150 squats

Recovery Day:
10-20 minute run
- Mobility
- Tabata Sit Ups
- GHD
Or
Carrie: 3RFT-
-10 Dead Lift (225/155)
-10 Bar Facing Burpee
-29 Wall Ball Shot (20/12)

Did Recovery - 2 miles, not sure on exact time.
Tabata sit ups.

3 mile run

BB Gymnastics
1) Clean & Jerk:
2X2 @ 65%
2X1 @ 70%
2X1 @ 80%
2X1 @ 85%
4X1 @ 70%
– rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set. [Built up to 125lbs, but too light]

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. [145lbs]

2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. [45lbs]

Conditioning
Run 1 mile
(run 36th to 10th, up 10th to 40th, 40th over to 9th, 9th to 36th and back home)
40 C2B Pullups [Scaled w/bands]

30 Turkish Get Ups(alternating arms). Use a moderate load, approximately 60-70% of your heaviest TGU. There is no time component, focus on good form and control.

then:-

5 minutes Max reps Kettlebell Snatches @ 24kg/16kg
1 minute Rest
5 minutes Max reps Burpees
1 minute Rest
Run 400m for time

*Kettlebell snatches are total reps for both arms.

Beginner: Scale movements and load as necessary.

Warm up : 15 Overhead Squat / 7 Handstand / 6 TTB / 3 RD / 5 Pullup

Result : 20KG KB , 33 KB Snatches (16KG) , 45 Burpess (HR), 2:07 400m Run

Warm up
500 m row
50 sit ups
400m run

Wod:
20-15-10-5
Thrusters
burpees
step ups/box jumps

D: 18:45
Katie: 22:07

rower sprints 1 min on 30 sec/1 min off 10x

JFHCOmplex
OH barbell holds

BB Complex
amprap 3 mins 3x
pc, front squat, push press, back squat

planks/front/side