WOD

Front Squat 3-3-3-3-3 followed by 3 20 inch box jumps between each set 85-85-85-85-85

Tabata intervals (8 rounds on each movement of 20 seconds of work followed by 10 seconds of rest):

• Wallballs, 20/14 (RXd! at 14lbs)
• Knees to elbows (ensure that you get all the way to your knees, not triceps)
• Kettlebell swings, 24kg/16kg (RXd! at 16Kg!)
• Double unders

277 total!

WOD

Deadlift 3-3-3-3-3 125-125-145(F - could only get one up)-125-125-and an extra 125 for good measure

Metcon:
AMRAP 10 min
20 KB swings (12 Kg)
20 situps
200m run

3 rounds plus 19

WOD

Press

5-5-5-5-5 all at 45# (did first set at 55, but realized I couldn't do it across the board)

"Hope:"
Three rounds of:

• Burpees
• Power snatchs (75/55) (I did 35#)
• Box jumps, 24/20 (I did 12" box)
• Chest to bar Pull-ups
• Thrusters (75/55) (I did 35#)

My Score: 197

WOD Nov 26

Back Squat
5-5-5-5-5 at 85#

Metcon:
4 rounds
1 minute 12Kg KB swings
1 minute situps
1 minute good mornings

Total reps 246

WOD

Snatch technique practice with PVC pipe

Nasty Girls
50 air squats
7 muscle ups (I substituted 3 pullups and 3 dips per MU with a green band on pullups and two red bands on dips)
10 hang power cleans (55#)

18:54

WOD

Back Squat
3-3-3-3-3 at 85#

Death by dip
two red bands 9 plus 5

Push Press
3-3-3-3-3 at 65#

Metcon:
AMRAP in 10 minutes
10 Kb swings (12kg)
20 wall balls 10#
30 situps

3 rounds plus 19

WOD

Overhead Squat
3-3-3-3-3

45-50-55-60-60

Soooo excited to put up 60#!

Metcon
AMRAP 10 minutes
"Diane Ladder"
1 deadlift (85#) / 1 HSPU (I used box)
2 deadlifts / 2 HSPU
3 deadlifts / 3 HSPU...

I did 10 rounds and 5 reps