Pre-WOD
• 1 mile run

WOD
• 50 pull-ups
• 50 push-ups
• 50 inclined sit-ups
• 50 squats

Post-WOD
• 1 mile run

Karen:
*150 wallballs for time

Try to complete in 7 minutes:
21-15-9
Overhead Squats (RX 95/65)
subbed 45# front squats due to shoulder
Sumo Dead Lift High Pulls (RX 95/65)
30# kettlebell
time: 5:40
-Rest for 2 minutes-

Try to complete in 7 minutes:
21-15-9
Hand Stand Push Ups
subbed 10# db push press
Ring Dips
subbed 20# kettlebell swings due to shoulder
Push ups
on knees
almost finished 2nd round, got 11/15 push-ups at 7 min. cutoff

Skill

Kipping hspu

*Still working on holds

WOD

5 deadlifts
10 hspu (or 10 second hold plus 5 push ups)
20 double unders
*deads are heavy

*comfortably did 135lb deadlift

A. BS @ 20x1, 5x3; rest 2 min (75%)
B. 10' EMOM - Jerk x 1 (225#)
+
3RFT
30 cal row
15 KB S2OH, 1 pood/hand
10 strict CTB

A. 285
B. Complete
+ 10:00

A) EMOM x 10 min
- 3 power cleans @ 70-75%
SCORE: 225
B) EMOM x 8 min
- 1 split jerk @ 70-75% and building if able
SCORE: 215 x3, 225 x3, 245 x2
+
AD 20 sec max effort
- rest 3 min x 3
SCORE: 22, 24, 18

OHS @ 95#

From 0:00-3:00
2 rounds of:
10 OHS
10 C2B

From 3:00-6:00
2 rounds of:
12 OHS
12 C2B

From 6:00-9:00
14 OHS, 14 C2B
10 OHS

SCORE: 126 total reps

Run 800m
20 Front Rack Lunges 115#
Run 600m
50 Med ball situps 20#
Run 400m
20 Front Rack Lunges
Run 200m
50 Hollow Rock

Bench
15-10-ARMAP
135, 155, 185x7

Metcon:

500m row, 50 DUs, 50 Situps, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 18:40

1' max push ups
6' AMRAP
10 KB Swings - 62# KB
20 Double Under
1' max push ups
6' AMRAP
10 Power Cleans - 115#
20 Box Jumps
1' max push ups