"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

10:30 bar MU. I think I could have gone sub 10 if I used the rings


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Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

I worked toward getting it all unbroken. Focus was on technique since these are my worst movements.

22:36


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AMRAP 12

1 weighted MU 20lb med ball
5 med ball cleans 20lb
2 WMU
10 med ball cleans...

Increase by 1 WMU and 5 MBC each time

5 rds plus one WMU

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50 Double Unders
10 Calorie Row
40 Double Unders
20 Calorie Row
30 Double Unders
30 Calorie Row
20 Double Unders
40 Calorie Row
10 Double Unders
50 Calorie Row

11:56 and awful


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Love to lift day 16 done


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Day 15 love to lift complete


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2 RFT
400m run
30 KBS 72lb
30 DUs
30 burpees

16:27 awful.


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Love to lift day 14.

I started at the bottom and worked my way up which helps my old bones warm up.

4 RFT
400m run
50 DUs

12:16. I found the sweet spot on DUs at the end and nabbed it.


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Love to lift day 13 less pull ups


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Strength:
Overhead Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

WOD:
“Knees to Elbow Annie”
Double-unders
Knees to Elbow
50-40-30-20 and 10 rep rounds; for time

*20 Minute time cap

17:25 P.R.


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Day 12 love to lift. More technique


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"Rich"
13 squat snatches (155/105)
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans (155/105)

19:25 power snatch and clean at Rxd weight

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21-15-9-6-3

KBs 70
HSPU strict

11:07


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WOD:
For time:
5 Rounds
10 Alternating Dumbbell/Kettlebell Snatch (50/35)
20 Double-Unders
-Rest 1 minute
4 Rounds
12 Alternating Dumbbell/Kettlebell Snatch
24 Double-Unders
-Rest 1 minute
3 Rounds
16 Alternating Dumbbell/Kettlebell Snatch
32 Double-Unders
-Rest 1 minute
2 Rounds
20 Alternating Dumbbell/Kettlebell Snatch
40 Double-Unders
*Time cap 30 minutes

Scale:
(40/25) and count Double-under attempts or Penguin taps.

53 lb KB 24:03 Rxd


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Snatch on toes (X/3)4
Clean (x/3)4
Jerk (x/2)4
Back Squat (x/3)4

Shitty day but the snatch on toes is a great movement.


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"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

7/10/10/10

I often negate this wod which is a testament to my overall destruction.


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Kelly

33:32 Rxd

Box jumps but I stepped down for knee issues


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