Timed Sets

Buy in:

• TGU
• 12kg
• 3l then 3r

WOD:

• Clean (14kg)
• 5:00 on, 1:00 off
• 4:00 on, 1:00 off

** took it nice and slow- good amount of time- rounds, didn't go to failure

• 1/2 Snatch (14kg)
• 4 rounds
• :30/:30 for 3:00, :30 off
• 8-10rpm

** looked good, slow and steady, was able to concentrate on form

• Bottoms Up Clean
• 2 rounds
• :30/:30 for 3:00, :30 off
• round 1: 12kg 10rpm
• round 2:  8kg  12rpm

** had to drop to the 8kg- left side with the 12kg, at the top of the clean, last 2 reps- tipping over.- grip was going  by now on the left.

RoP - variety day

TT: body weight 100 challenge

buy in:

• jump rope - white manila
• 3 minutes:
• 40 seconds on/ 20 seconds off

WOD:
body weight 100
* must finish in 9 minutes:

• 20 prisoner squats
• 20 pushups
• 10 jumps
• 10 pullups (assisted)
• 20 forward lunges - 10 each side
• 15 close grip pushups
• 5 chin ups (3 unassisted!)

TIME: 5:15

cash out:

• suitcase deadlift
• 24kg kettlebell
• 3x5r/5l