Friday, 4-26-19

Killer Katie B. gets her first handstand!!!!!!!!! Strength/Skill – Box Squats 21-18-15-12-9 Air Squats K.B. Swings 53/35 Push-ups (Hand Release)

Warm up 2 RD 30 DU 10 BB Deadlifts 10 BB Power clean 10 Wall Ball With a team of 3 complete 1500m Row 50 Deadlifts 185/125 1500m Row 50 Power Clean 185/125 1500m Row 100 Wall Ball 20/14 1500m Row 100 Wall Ball 20/14 *35min Cap*  

WOD: 12 Min AMRAP – 15 Wall Balls 20/14 10 HR Push Up 5 Push Jerk 135/95 Strength: 5×5 Deadlift @ 72.5% After each rep, release hands and reset *Scale as needed*

Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*

Box squats 7×3 ascending weight 7 min amrap 12 DB snatch 45/30 9 alt. pistol 6 c2b Rest 3 min 7 min amrap 6 DB snatch 45/30 9 alt. pistol 12 c2b

Strength/Skill – Hang Squat Clean – Technical focus – Concentrating on Second pull A. Hang Squat Clean 3 reps on the min for 10 min. B. 30 seconds max reps chin ups 30 seconds max reps HR Push-ups Rest 2 min x5 Score is total reps from chins and P/U’s from all 5 sets