5 Ball Slams (50lbs)
10 Weighted Step-Ups (45lb each arm)
10 sit-ups
1 minute ring plank (jesus h. christ these are harder than they look)

6 min rounds w/ 2:30 min rec.
Kelly E was my partner....poor girl.
Round #1: box steps
sprint, shuttle x2
Round #2: burpees x7
Overhead press (me white K-bell)
Round #3: Mountian climbers
KBell Swings (Me yellow K-bell)
Rund #4: Pullups x7 (Me green band and Coach Zack helped)
Wall squats

Skill
On the Minute for 10 minutes: 25 Double Unders
These were fast!

WOD
Three rounds for time of:
3 Squat Cleans, 80kg
20 Ring Dips
The cleans got really heavy and the ring dips were heavily broken! Still it was an awesome wod.

Endurance
3x800m Run (2min recoveries)
3:00 - 3:10- 3:23
The last run could have been a lot faster but since from the start of the workout I just felt really heavy and slow and so I couldn't sprint fast at the end of the run!

5 RFT:

30 double unders
5 push ups
30 double unders
10 air squats

21 Front Squats (FS) #135
10 Burpees
15 Front Squats (FS) #135
10 Burpees
9 Front Squats (FS) #135
10 Burpees

Group Warm Up:
24 Mountain Climbers
Tabata (2 minutes/movement)
(1) Plank Holds
(2) Overhead Squats w/ PVC

Group Mobility:
Standing forward bend
Shoulder rotations
Scorpion

MetCon:
15-12-9*
Wall Ball Sit Ups (20 lb./14 lb.)
Kettle Bell Walking Lunges (1 pood/.5 pood)
Knees to Elbows
Stick Jumps (24"/20"/12")

*After completing the noted sets, do the corresponding exercise
15s - 30 Narrow Hands Push Ups
12s - 24 Ring Rows
9s - 18 Wide Hands Push Ups

30 clean and jerks #95

1 mile run

10 rope climbs. 12 foot

1 mile run

100 burpies

Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders

55# help PU
Time approximate

Class is at 4:30 on Monday

Skill:

20 min to find a one rep max (or refine technique) snatch.

WOD:
4 rounds for total time:

Gate sprint
10 C2B pull ups
10 thrusters (115/85)
20 Burpees
- rest 2 minutes

Warm up
Run
My pullovers
Bridges

Dead lifts
Hspu
Run