“Dash”
6 Rounds for Time:
100m Run
7 Power Cleans (135/95)
14 Box Jumps (24”/20”)
11 Burpees

18:49 Rxd

This one was misleading


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“JT”
Complete 21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups

14:57. Not a P.R.


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9-6-3
Squat Snatch (105/63)
Burpee Box Jump (30/24)

Rest 3 Min

Repeat

15 Minute Time Cap

13:09

I should’ve strung together all the squat snatches but drop the bar every rep at the beginningWhich slowed my work out down dramatically


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15 minute Amrap

back squat 185
Toes to bar strict

1!

I got up to 10 but I’m not sure when the clock stopped


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For max pull-ups

4 Rounds
Row 500m
Run 400m
Max Pull-ups

18-20-13-9 1/9/18

First 500m was 1:38


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DB Lynne
5 rds for Max reps

75lb db bench press
Pull ups

100 reps 1/2/18



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300 DU’s

At the start of the clock and beginning of every minute:

2 MU

8:48


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On a 15-minute clock, for Max Reps each round:

From 0:00-3:00, run 400 Meters then do Pull-Ups.

Rest 1 minute.

From 4:00-7:00, run 400 Meters then do Clean and Jerks (155/103).

Rest 1 minute.

From 8:00-11:00, run 400 Meters then do Pull-Ups.

Rest 1 minute.

From 12:00-15:00, run 400 Meters then do Clean and Jerks (155/103).

32/8/21/7


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1-2-3-4-5-6-7-8-9-10-11-12-...15

C2B pull ups
Ring dips

20 minute time cap

Got 11 plus 10 C2B


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“Bell Grace”

30 Double Dumbbell/Kettlebell Clean and Jerks (65/45 for Dumbbells 53/35 for Kettlebells)

2:49 with KBs

7:42 with the DBs.


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10 Minute AMRAP:
3 Burpee 
3 RKBS
6 Burpee 
6 RKBS
9 Burpee 
9 RKBS
Etc.

21 plus two RKBS

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

43:57 Rxd.


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WOD:
Seven 2-Minute Rounds of:

Calorie Row (20/15)
Jerk for Max Reps (135/95)

There is no rest between rounds.
Record total number of jerks. (Not to include the coach.)

57. I kept losing count that was a pretty brutal workout


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Ohs 5!

Every minute on the minute for 10 minutes 10 ring dips
Rest three minutes
Every minute on the minute for ten minutes five chest to bar pull-ups

80 ring dips with a kip
50 chest to bar pull-ups


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For time:

400-meter run

100-meter farmers carry (70/53) dumbbells or kettlebells

800-meter run

100-meter farmers carry dumbbells or kettlebells

400-meter run

9:43

15!

TTB
50lb db press

25:10


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Gymnastics Marathon

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

Ring Dip

Pull-up

Toes to bar

*complete each movement’s prescribed number of reps before moving onto the next movement or set.

41:39 Made it through 15. I’m sure it would have taken more than an hour to get through all 20.

For Max Meters

On the minute for 6 minutes
Row 40 seconds
Rest 20 seconds

-Rest 1 minute-

On the minute for 4 minutes
Row 40 seconds
Rest 20 seconds

-Rest 1 minute-

On the minute for 2 minutes
Row 40 seconds
Rest 20 seconds

2531 repeat this one


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Three Rounds for Time
30 Double-unders
15 Double Kettlebell Thrusters (53/35)
10 Toes to Bar
Cashout: 50 Burpees

7:55

13:26 including Burpees. Awful


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Week 3 Takano challenge done

32 TTB
32 db bench press 50lb
24 TTB
24 db bench
16 TTB
16 db bench
8 TTB
8 db bench

15:03

WVC


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