Set a running clock for 20 minutes. Then complete the following. Take the exact amount of rest listed, no less.
15 KB Swings @ 62#
15 wall balls @ 25#
Rest 2 minutes exactly.
3 rounds for time
3 power snatches @ 135lbs
2 full snatches @ 135 lbs
3 OHS @ 135 lbs
Rest 1 minute exactly.
25 burpee box jump overs @ 24″
Use the remaining time on the 20 minute clock to complete as many reps as possible of:
15 toes to bar
20 GHD situps
25 push ups (HR)
30 box jumps @ 24″
35 dead lifts @ 135 lbs
40 double unders
Your score is the amount of reps completed in the final AMRAP.
65 reps (20 pushups)
Something about this WOD tore me apart. I used a 70# KB instead of a 62 because thats what Gary used this morning and I wanted it to be comparable. It totally wrecked my pull-ups. I was surprised at how much I struggled with the snatch complex as well, it took me way too long. By the time I got to the burpees it was almost relieving. I finished with only 3 minutes left to do the AMRAP, so I moved pretty steady just so I could beat Gary’s score.
Did some strength with the boys after school.
On a 3 minute clock do 5x5x7x7x7 back Squat.
On a 3 minute clock do 5x5x7x7x7 bench press.
225-245-275-280×6-255×5 (totally gassed at this point)
Great workout day. May take an extra rest day tomorrow because I’m exhausted and sore. Plus I know whats coming on Friday.