Kelly’s Blog

Row 1000m
5 Deadlift 175lbs
10 Box Dips
15 KB Swings 1 pood
Row 500m
5 Deadlift 175lbs
10 Box Dips
15 KB Swings 1 pood
Row 250m
5 Deadlift 175lbs
10 Box Dips
15 KB Swings 1 pood
Row 500m
18:57min

4 Rounds
5 Power Snatch 65lbs
10 C2B Pull-ups w/ red bands
20 Box Jumps – Step up 20in
10:17min

Deadlift
3-3-3-3-3
185 205 205 205 205lb

8 Rounds of Tabata
Push-ups
Squats
184

5 minutes of Rowing for calories
4 minutes of Box Jumps for reps 20in – step ups
3 minutes of hang squat snatches for reps 35lbs
2 minutes of wall balls for reps
1 minute of DB Press for reps 20lbs each hand
191

Front Squat
3-3-3-3-3
125 125 135 135 135lbs

3 Rounds
25 Lungs
15 Box Dips
15 KB Swings 1 pood
6:58min

Back Squat
1-1-1-1-1-1-1
85 115 165 175 185 195 195 200lb – I know I did 8 but I wanted to do 200lb. HUGE PR

3 Rounds
100 Skipping jump rope
15 Hang Squat Snatches 35lbs
7:51min

“DT”
5 Rounds
12 Deadlift (155/105)
9 Hang Power Clean
6 Push-jerks
9:27min

AMRAP 15 Minutes
5 DB Press 20lbs
10 Hang Squat Cleans 65lbs
15 Box Jumps 20
5 rds

Front Squat
2-2-2-2-2-2 (85-93% 1RM)
115 135 145 145 145 145lbs PR

3 Rounds for time:
10 Power Snatches (95/65)
15 Burpees
7:11min rx’d

For Time
20 Thrusters 65lbs
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees
13:50 min rx’d