Happy 40th birthday Tina!

Tina working handstands weeks before her 40th bday!

Strength/Skill Work Overhead squat: Work towards a new 5RM

WOD

3 Rounds of:

40 seconds max rep pull-ups

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

40 seconds max rep double arm kettlebell thrusters (53/35lbs)

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

1 minute rest

Post [...]

WOD

Five rounds for time of:
12 Deadlift

9 Hang power clean

6 Push jerk

Use ~80% of your 5 rep max for push jerk or [...]

Strength/Skill Power snatch: Works towards a heavy set of 5 reps

WOD

3 rounds of:

400m run

21 kettlebell swings (53/35lbs)

12 burpees

For time.

Reminder: Today is Friday please wear a red tee for Project [...]

Strength/Skill Split Jerk: Works towards a heavy set of 5 while alternating lead leg.

WOD

Complete 3 Rounds of:

60 seconds work/30 seconds rest

Row

Sandbag power [...]

Becca gets her first strict muscle-ups!

Strength/Skill Work: Spend 10 minutes working on muscle-up progressions.  Have your muscle ups?  Take three attempts to see how many you can string consecutively.

Time Trial: Before, during or after your skill work with muscle-ups complete a 500m row time trial.

Skill Test:

With a continuously running clock complete max reps in one [...]

Strength/Skill Work Squat clean: work towards a new 5RM

WOD

400m run

5-10-15-20

Push-press (Use 65-70% of your push-press 5RM  not to exceed 95lbs/65lbs)

Box Jumps (20/24″)

400m [...]

Strength/Skill Work Thruster: Work towards a new 5RM

WOD

20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs)

100 ft walking lunge

15 Power Cleans

100 ft walking lunge

10 Power cleans

100 ft walking lunge

5 Power cleans

100 ft walking lunge

For time.

Last completed on [...]