Jerks and Sprints

Jerks - 10, 5, 4, 3, 2, 1

then

Cinder Block Toss - 3 Rounds

then

6 Tire Sled Sprints

Chest and Hang Cleans

4 Rounds

DB Bench Press - 10

Air Squat - 25

Chin-ups - 10

--------------------------

Krista - 10.55

Berek - 11.06


Then

Hang Clean - 4 x 5

Overhead Squat Prep

4 Rounds

DB Row - 5 each side

Farmer Walk - 75 meters

Front Raise - 8

Jump Rope - 50

----------------------------------

Krista - 14.03

Berek - 14.17

Then

Overhead Squat - 1 x 10, 3 x 8

Run and Burpee Pullups

Run 1000 meters

50 Burpee Pullups

Run 1000 meters

--------------------------

Forgot to Start my watch.  2000 meters 11.55.

Deadlift Prep

4 Rounds

Deadlift - 5

DB Bent Over Row - 8

Double Under - 20

---------------------------

Berek - 9.47

WOD: Biking

Bike 4 miles

DB Bench Press - 5 x 5

40 yard dash - 10

WOD: Snatch Prep

4 Rounds

Power Snatch - 5

DB Straight Leg Dead Lift - 10

KB Upright Row - 20 (10 each side)

-------------------------

Krista - 13.00

Berek - 13.15


Then

Handstand Pushups - 3 x 10

WOD: Squat Prep with a Run

4 Rounds

Chinup - 10

Pushup - 12

Front Squat - 5

--------------------------

Then

1.31 mile run

Krista - W0D: 9.24, Run: 10.43

Berek - WOD: 9.02, Run: 10.12

WOD: Clean and Jerk Prep

4 Rounds

Power Hang Clean - 6

Doubleunders - 20

Push Press - 6

Overhead KB  Lunge - 10

-----------------------------------

Krista - 15.08

Berek - 16.38

WOD - Upper Body 21, 10, 5

3 Rounds - 21 reps 1st round for all lifts, 10 reps, finally 5 reps

DB Bench Press

Hammer Swing

Side Raise

Air Squat

-----------------------------------

Berek - 11.35

WOD

1.31 miles

then

KB Front Squat - 30

Knee to Elbow - 20

Bent Over Row - 20

----------------------

Krista - Total: 16.43, Run: 10.50

Berek - Total: 16.33, Run: 10.37

WOD

10 pushups on the minute for 10 minutes.

WOD

600 meter sprint

Clapping Pushup - 10

Air Squat - 25

Mountain Climber - 50

High Box Jump - 10

Burpee - 15

Chinup - 10

Down Under - 20

Chest Lunge - 20

Pushup - 15

600 meter sprint

-----------------------------------

Krista - 18.28

Berek - 16.48

WOD

4 Rounds
-------------------------------

T Pushup - 10

Double Under - 15

DB Step Up - 10

-------------------------------

Krista - 11.50

Berek - 11.50

Then

Handstands - 3 sets

WOD

4 Rounds
-----------------------

DB Row - 5 (each side)

Clapping Pushup - 7

Pullup - 5

-----------------------

Berek - 7.14

Then

10 Rounds
-------------------------

50 meter sprints

-------------------------

WOD

5 Rounds
-----------------------------

Push Press - 5

Straight Leg DL - 5

Sprint - 200 meters

Box Jump - 10

-----------------------------

Berek - 16.52

WOD

4 Rounds
-----------------------

DB Scissor Lunge - 16 (total)

Pullup - 5

Bent Over Tricep Extension - 8

Ball Crunch - 20

-----------------------

Krista - 13.01

Berek - 12.59