Shirei Frey

Saturday Mar 2 2019


1.) Every 1:30 for 5 rounds
2 Clean & Jerk @ 80%
2.) 3 Rounds
25 Kettlebell Swings 53/35lb
20 Pushups
*3.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
*4.) 5 Min on the clock:
45 Seconds Intense Row/15 Seconds Light Row
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Whiteboard
6:30 Russian KBS
110# Cleans (no jerk)
175#
5:14 at 40# kb
195# c&j
C&J @ 135#
Open WOD 19.2 - 7 reps @ 225# clean
Tried snatching after, but felt very lightheaded from the pre-workout I took. No more of that for me! 2.) complete in 4:32 / 5x5 MUs.
100 cj/5:54 Rx
3 slow mi in snow
4:18 (35#)
135# clns. 75# pp
Didn’t blow out my knee 👍🏽
5:42** & 5x5 DL
**WOD Mods: #30 2H KBS (Russ.) & table incline pushups. DL@ #145x5. 30 min Sufferfest (spinbike) sprints (30”-2:00)