KB & Pullups

Warmup:
3x10 GHD situps
3x10 wall ball (20#)

WOD: "KB & Pullups"
5 rounds for time of:

• 10 kettlebell swings (2 pood)
• 10 pullups

Time 8:48 Rx

Run & Squat

Warmup:
run 400 meters
3 rounds of CINDY (5 pullups, 10 pushups, 15 squats)

Strength:
3x3 press (95#/135#/145#)
3x3 push press (175#/185#/195#)
1x3 push jerk (195#)

WOD: "Run & Squat"
4 rounds for time of:

• 400 meter run
• 50 squats

Time 18:30 Rx

Body Weight Run

Warmup:
run 400 meters on balls of feet alternating front and backwards every 25 steps

WOD: "Body Weight Run"
For time:

• run 400 meters
• 25 toes to bar
• run 400 meters
• 25 pullups
• run 400 meters
• 25 pushups (hand release)
• run 400 meters

Time 16:40 Rx

This was the first Rx WOD in a while for me. Trying to buckle down and get back on track. Starting to watch nutrition again and work out more. Need to lost about 25 lbs and tone back up.

Snatch Nancy

Warmup:
agility drills
Buergener warmup
pvc pass thrus
snatch practice

WOD: "Squat Snatch Nancy"
5 rounds for time of:

• 400 meter run
• 15 squat snatch (95#)

Time 23:45

1. 15 snatches
2. 1 snatch + 14 overhead squats
3. 2 snatch + 13 overhead squats
4. 2 snatch + 13 overhead squats
5. 1 snatch + 14 overhead squats

Push Press

Warmup:
15 ghd situps
15 squats
pvc pass thrus
pvc push press
8 strict pullups

Skills:
weighted pullups (15#/25#)

Strength: "Push Press"
5,5,5,3,3,3 Push Press

1. 95#
2. 135#
3. 155#
4. 175#
5. 205#
6. 225# (2 reps)
   

Push & Jump

Warmup:
3x10 GHD situps + wall ball
3x15 pullups
3x1 out & back run

WOD: "Push & Jump"
Complete 200 Push Ups or Knee Push Ups stopping at the top of each minute to complete 3 double unders for time.

Time 11:52 - Intermediate level

Clean & Carry

Warmup:
agility drills
15 pvc pass thrus
Buergener Warmup
5 back squats (135#)

Strength:
5 rounds of

• 4 back squats (1 sec pause at bottom-no pause at top 155/175/175/175/175)
• 5 strict pullups

WOD: "Clean & Carry"
3 rounds for time of:

• 5 hang cleans (155# rx - 155/135/95)
• 100 feet overhead carry (same weight)
• 10 burpees
• 100 feet overhead carry (same weight)

Time 10:13