CLEAN & JERK + WOD

Clean + Jerk

70% x 3 x 3 = 170#

Then

12mins AMRAP
230m
12 Burpee
6 Toes To Bar

Score = 5 rds + 1 run

IKF + PARTNER WOD

Thur + Fri = CKT

Partner WOD with Theo

100 Power Clean 140#
200 Push Up
300 Squat

Time : 15:39

DEADLIFT + WOD

DeadLift

50% = 190# x 10 x 5

Then

10 Rds
5 KTE
10 Push Up
15 Squats

Time : 5:15

WEIGHTED PULL UP + WOD

Weighted Pull Up
3 x 5

Best Pull = 32Kg

Then

5 Rds
7 Thruster 100#
7 Burpees
7 Pull Up

Time : 5:58

BACK SQUAT + WOD

Back Squat

50% x 10 x 5

= 171#

Then

10mins AMRAP
4 HSPU
8 KBS
20Du

Score = 7 Rds + 2 HSPU

PARTNER WOD

Partner WOD with Theo

20mins AMRAP
Fireman Carry
20 Partner BoxJump

Score : 9 Rds

FRONT SQUAT + WOD

Front Squat

250# x 1
261# x 1
270# F


Then

50, 40, 30, 20, 10 DU
5, 10, 15, 20, 25 Pull Up

Time : 6:13

CLEAN & JERK + WOD

Clean & Jerk
190# x 1
210# x 1
221# x 1
230# F
230# F

Then

15mins AMRAP
230m
10 KBS 1.5 Pood
15 BoxJump

Score : 6 Rds + 1 run


Then

5 rds
5 Burpees
5 WallBall
10 Du

Time : 3:14

BACK SQUAT + 3 WODS

Back Squat
280# x1
300# x 1
320# x 1
331# x 1

Then

5 Rds
3 Mu
6 Slapping Push Up
9 Jump Squat

Time : 4:10


then

3 Rds
5 KBS 2 Pood
10 Burpees

Time : 2:23

Then (with Eugene)

5 Rds
5 Burpees
5 KTE
10 Du

Time : 3:20

SNATCH + WOD

Snatch

140# x 1
151# x 1
160# F
160# F
160# F

Then

5 Rds
7 Thrusters 120#
7 SDHP 120#

Time : 6:24

PARTNER WOD

Partner with Serene

OH walk 50# 100m
300 KBS

Time : 16:04


Sled Pull + sprints 50m

60kg x 1
80kg x 1
110kg x 1

POWER SNATCH + WOD

Power Snatch

120# x 3 x 4


Then

30, 20, 10 WallBall 22#
10, 20, 30 Pull Up
50 DU btw Sets


Time : 8:38

OHS + KTE

21, 15, 9

OHS 120#
KTE

Time : 4:48

SNATCH HIGH PULL + WOD

Snatch High Pull

140# x 3 x 3

Then

6 Rds
2 MU
4 HSPU
8 KBS 2 Pood

Time : 7:12 (body's smashed from last 2 days)

CLEAN & JERK + WOD

Clean & Jerk

170# x 3 x 3


Then

100 Push up
460m between breaks

Time : 6:34 (2 rds 460m)

DEADLIFT + BURPEES

After NCAP with Leonard

5 Rds
5 DeadLift 120Kg
10 Burpees


Time : 4:14

FRONT SQUAT + WOD

Front Squat
1-1-1-1-1

Best Lift = 270#


Then

7 Rds
7 SDHP 100#
14 BoxJump 24"

Time : 6:07

HSPU + KTE + KBS

5 rds

5 HSPU
7 KTE
12 KBS 1.5 Pood


Time : 5:18

SPLIT JERK + WOD

Split Jerk
1-1-1-1-1

Best Lift = 221#


Then

5 rds
5 Pull Up
10 Push Up
15 Squat
200m btw set


Time : 8:29