10-14-22

5 rounds

10 half kneeling landmine SA press 35#

15 box jump 24"

20 dbl db deadlift 50#

Time: 11:03

All dl ub

Rest 2min

10-9-8-7-6-5-4-3-2-1

Dbl db front squat 50#

Db facing burpees

Time: 12:20

All front squat ub. Transitions slow.

Rest 4min

Kettlebell WOD A

53#

10-12-22

Deadlift at no more than 50%

4x3

135

165

185

205

5 rounds

50 DUs

15 hspu

5 ring muscle ups

Time: 15:53

First round 2:09, second at 4:45...

DUs ub on sets 2-4, broke 1x each on sets 1 and 5.

hspu 8-7, 8-7, then 5-5-5

ring muscle ups ub

Kettlebell WOD A

53#

10-11-22

Kettlebell WOD A

53#

I did it as 10 swings every 30 sec instead of emom. Same for tgu.

For time

500m ski

5 powerclean and jerk 135#

5 hspu

375m ski

10 c&j

10 hspu

250m ski

15 c&j

15 hspu

Time: 14:15

The 15 c&j took way too long - 3min

10-9-22

20min amrap

12 cal ski

10 dball over shoulder 100#

24 cal bike

10 dball

12 cal ski

10 dball

24 cal bike

...

Total: 4th bike + 3 dball

Landmine 180

4x10 with 15#

Kettlebell WOD A 

53#

This concluded the first 6 week cycle of kettlebell transformation. Now the 53 becomes the moderate bell and the 70# becomes the heavy.