2017-09-25 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
one leg box jumps - 4/leg
8 KB Cossack squats
5 skater squats/side
}

B. 15min AMRAP
{
2 strict MU
40m shuttle sprint (4x10)
10 jumping lunges
15 T2B
}
5 rounds + 2 MU (only 1 missed strict MU of 12)

I added:

C. 3 rounds, not for time
{
10 Weighted GHD back extensions
30s plank hold
10 GHD situps
}

D. 3 HSHold

2016-09-28 WOD

WARM
std warmup
200m run
2x5 kbs 53#

MAIN

A. 20 min AMRAP - try to do at sustainable pace
{
200m run
20 rKBS 53#
15 (/side) skater squats
10 HSPU (I did 10,10,9,9,8)
}
5 rounds even (scaling pushups as above)

B. 1 round every 90s for 9 rounds
{
Squat Clean
Front Squat
Push Jerk
Split Jerk
}
3x95, 3x115, 3x135