WODs

"Holleymann"
for time
30 rounds
5 wall balls 20/14
3 handstand push ups
1 power clean 100/70

compare to 04.07.2017

scaled 14/10, hand release push ups, 60/40

FITNESS
a) emom 10min
even: 8 half kneeling db arnold press/side
odd: 8 single arm db renegade row/side

b) for time
10 rounds
10 med ball cleans
10 hand release push ups

a) build to a heavy complex of
1 push press + 1 push jerk

b) for time
4 rounds
40 double unders
20 pull ups
10 db burpee box step overs 20/15

rx+ 25/17,5
scaled 15/10, single unders (x2)

FITNESS
a) 3 sets
4 push press
30 sec tuck sit hang

b) for time
4 rounds
40 double unders
20 pull ups
10 db burpee box step overs

a) deadlift 2/5
5x3 @80% of 3rm

b) for time
50/35cal row
40 sit ups
30 kb swings 24/16
40/30cal row
30 sit ups
20 kb swings 24/16
30/20cal row
20 sit ups
10 kb swings 24/16

rx+ 32/24
scaled 20/12

FITNESS
a) 3 sets
6 deadlifts
60 sec top of push up hold

b) emom 16min
1. 20/15cal row
2. 20 sit ups
3. 15 kb swings
4. rest