Hang Clean E3MOM
10 – 5 – 5 – 20
*Going for 20rep max*
MainSite WOD
50 – 40 – 30 – 20 – 10 reps For Time of: (22min cap)
Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs
400m Run after Each Set
KettleBell & Core Development
10 Turkish Get-Ups Right Arm
15 Kettlebell Curls (each arm or at same time)
10 Turkish Get-Ups Left Arm
15 Kettlebell Curls (each arm or at same time)
200m Farmers Carry (only 1 Kettlebell As Heavy As Possible)
a) 115 (20) – 145 (5) – 175 (5) – 120 (20)
b) 18:17 Scaled
115-135-155-115
17:24 scaled to bike
A. 165-185-195-165
B. 20:24 rx
C. GHDs, kb curls, farmer’s carry
A. 135-185-210-205
B. 18:03 Rx
115(10)-165(5)-235(5)-180(20)
20:20 rx (run)
At home
A. 135-185-195-165
B. 20:53 RX+ run (fortunately it wasn’t raining)
185(10)-215(5)-245(5)-215(20)
15:40 Rx
15:54 rx
Claud:
HC: 125(15)
3 rounds Rx+
Lewis:
DL: 405(4)
17:48 Scale (SDHP, Red Bell, Row)
A. Hang Clean: 165 x 20
B. 21:46 @ 24 kg / Row
A: 115(10)-165(5)-185(5)-170(20)
– Completed lifts in 7:30min
B: 16:15, RX in rain, unbroken
– Last completed on 7/27/24: 16:41, RX, unbroken
A. 120 (20)
B. 15:37 RX