WOD
15min AMRAP
3,6,9, etc...
Box jump (24/20)
DB reverse lunge (55/35)
Sit-up

RX. 315. Killed it.

Ab cashout.

Lepo/väliin jäänyt harjoitus.

AMRAP - 5 mins
Rope Climb x 2
Burpees x 6
- 5 (even)

3 minute rest

AMRAP - 5 mins
Knees to Elbows x 8
Games Push Ups x 12
- 4 + 5 K2E's

DESFORGES

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups (Modified with weight assist machine 70lbs)
135 pound Clean and jerk, 12 reps
20 Knees to elbows

46:21

Absolutely brutal. Completely gassed for the final two rounds. First 3 rounds in 25 min, then 21 minutes to complete next 2.

3km row
80 DB 2x22.5kg lunges/KB HOLD
80 DB PUSH PRESS/hang hold
150 anchored SU
150 WB
80 PC 60kg
80 BOB
3 km row

5x15 each side oblique bends
3x30 leg lifts
3x30 sit ups
4x30 sec planks

AMRAP 20 min
400 m run
Max set Ring push-ups

Nicole ish...

Split Jerk 1-1-1-1-1-1-1

95
105
115
135(fail)
135
135
145(fail)

10# PR over previous snatch. Weakness is in form and execution, not strength, I think. I'm not comfortable or daring enough to throw myself under the bar in a vulnerable shoulder position.

For Time with Partner: ...I did it solo! :p

-100 Burpee Pull Ups (50)
-200 Drop Step Lunges (200)
-100 Sit Ups (100)

7 rft
3 mu
7 power snatch 70
7 burpee