“Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull-ups
Time: 12:29 with 1 black band for pull-ups
Front Squat 2-2-2-1-1-1-1 “Annie” 50-40-30-20-10 Double Unders Sit-ups
Front Squat: 85-105-115-125 x3-130
Time: 9:27 rX
Push-press 3-3-3-3-3 2 Rounds 5 Power Cleans (75/55) 15 OHS (75/55) 400m Run
push press: 65-75-80-85-85
Time:6:28 RX
20 Dumb-bell press 30 Pull-ups 40 Kettlebell swings, 1.5 poods 50 Sit-ups 60 Burpees
Time: 14:31
used 20lb for dumb bell press, and 1 red and 1 black band for pull ups
For time: 5 rounds 8 thrusters (135/85) 10 burpees 12 power cleans (135/85) Rest 3 minutes
Time: 24:16 with 70lb for thrusters and power cleans
“Filthy 50″ 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings (1 pood) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45) 50 Back extensions/Stiff Leg Deadlift (95/65) 50 Wall ball shots (20/12) 50 Burpees 50 Double unders
Filthy 50: Time: 31:20 used 20lb for KB swing
Front Squat 3-3-3-3-3 “Goat Work” Suggested Practice: Double Unders Snatch Drills with empty bar HSPU/Ring Dips/Push-ups Muscle-ups
Front Squat: 115-120-125-120-120
Front Squat 3-3-3-3-3 “Goat Work” Suggested Practice: Double Unders Snatch Drills with empty bar HSPU/Ring Dips/Push-ups Muscle-ups
Front Squats: 115-120-125-120-120
Goat work for 10 min: 5 double unders, 3 hand stand push-ups (negatives), 4 ring dips (negatives)
5 Rounds 1 Power Clean 2 Front Squats 3 Handstand Push-ups 80 Double Unders or 400m Rest 3 Minutes
Total Time: 17:30 with 90 lb for power clean, and 2 blue bands for HS push-ups
