21 MINUTE AMRAP
0 – 7 MINUTES
10 SUMO DEADLIFT HI PULL 65 / 95
200 METER RUN

2+10  55lbs

 7 – 14 MINUTES
10 POWER CLEAN AND JERK 65 / 95
10 BOX JUMPS

1+10 55lbs

 14 – 21 MINUTES
10 PULL UPS
10 FRONT RACK LUNGES 65 / 95

1+10 55lbs. lunges did not feel worse then 35lbs lunges

21 – 15 – 9-6 – 3
SUMO DEADLIFT HI PULL 85 / 115
 TOES TO BAR
7 BURPEES EACH ROUND

17:01 55lbs

glad it was only 7 burpees each round but by the end i was like 7 why can not it not me 3!

e-wod

10 min amrap 50 meter sled pull backwards 45lbs and 150 m run (legs burn)

10 min amrap 50 meter sled pull forwards (got winded fast)

15 MINUTES TO FIND
1 STRICT PRESS 1RM  75lbs
2 PUSH PRESS 2RM 85lbs
3 PUSH JERK 3RM 95lbs
15 MIN AMRAP
20 FRONT RACK LUNGES 55 / 75
10 SHOULDER TO  OVERHEAD 55 / 75
200 METER ROW

3+14 35lbs  lunges!!! why.

10 MINUTES CORE WORK

3 Sets 15 second L-sit on rings or parallettes (30 Second Rest)

3 sets 1 minute plank hold (30 second rest).

3 Sets 30 second superman hold (30 Second Rest)

7 MINUTE AMRAP 10 DEADLIFTS 95 / 135
10 V UPS

5+4 95lbs mod v ups bent legs

7 MINUTE AMRAP
10 BOX JUMPS
10 KB SWINGS  55 / 75

3+12 35lbs but with box jumps!!

1 rep max clean

i did clean and jerk. did not pr. made the mistake of going big. planned on going to 107 instead attempted 110 twice and missed. hit 105 so yay. wish i was happier about it but so it goes.

15 min amrap

50 meter sprint

10 squat cleans 65/95

20 hollow rocks

rx ish hollow rocks are questionable and it was def not a sprint. happier to be able to 65lbs pretty solidly. i got 3+6 which is about half of what others got but i am happier with the weight.

yin yoga at simply yoga. some great hip openers and folds with twists.

set up. sitting up legs matt width apart. bring knees to right side and have left knee by right heel.  then turn so twisted and try to release down.  keep spine straight until far down.  keep spine straight focusing on belly button toward ground. once straight enough curve over.  very hard.

knees bent sitting on feet lean back but keep knees on ground.

10-20-30-20-10

one arm kb swings (chest level, loose grip) 25/35 17lbs

burppess

knees to elbows (tried hard to get them but more like knees to triceps.

35:25 forever.  was not feeling 100% tried to keep moving on the burppess and kbs put kte ripped my hands and just have a hard time on that bar.  one at a time but tried to do good reps

Follow

Get every new post delivered to your Inbox.

Join 47 other followers