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

WOD

21-15-9

12" box jump
95# deadlift
pullups (purple and red bands)

14:24

WOD

1-1-1-1-1-1-1-1 snatch at 85% I did 35# squat snatches and tried 45# power snatches

1-1-1-1-1-1 clean and jerk 55#

Metcon
21-15-9
Power snatch 35#
Ring dips two red bands

7:27

WOD

5-5-5-5-5 Deadlift 115#

Metcon
EMOTM for 10 minutes
2 DL at 80% of above (I did 95#) followed by as many double unders as possible to finish the minute. # of double unders is your score.

I did 159 double unders as RXd.