Hanging Cleans
3-3-3-3-3 @ 55kg
Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)
Result: Very hard 15:20.
Front Squats for form
Then for time perform the following:
Result: Front Squats – 30kg-40kg-40kg-45kg-45kg. Metcon: 13.27.
A. Turkish Getups with Dumbell
3-3-3 – do 3 on one side then 3 on the other side for one round
B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:
C: Then EMOM for 5 minutes hold L-Sit for 15 seconds
Result: Part A: 10kg/14kg/16kg; Part B: 6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week. Next week can up the first two rounds to 20 seconds.
Perform five, three minute rounds of the following :
Then
Result: 100 KB swings accomplished in 5 rounds: 35-50-65-80-90-100. and took 6:19.
Perform AMRAP in 20 minutes of:
Result: 4 very hard rounds.