lovesouthkorea:

Gwakjigwamul Beach, Jeju Island, Korea (source)

lovesouthkorea:

Gwakjigwamul Beach, Jeju Island, Korea (source)

(via lovesouthkorea)

WOD - Survival of the Fittest

10 Minute EMOM (Alternating)

* Even: 20 Double Unders

* Odd: 6 Chest to Bar Pullups

THEN

5 Rounds for Time:

* 20 Burpee Box Jumps

* 10 Power Cleans (115#)

* 20 Kettlebell Swings (1.5 pood)

WOD - Active Recovery

4 Rounds:
* 8-10 Pendlay Rows
* Rest 1 Minute
* 8-12 Snatch Grip Behind the Neck Strict Press
* Rest 1 Minute

THEN

7 Rounds:
* 30 second Max Effort Row
* Rest 2:30

WOD - Fall From Grace

In honor of my buddy (and Hapkido instructor) turning 35, we all got together for a little bit of Grace, followed by a night on the town. 

"Grace"

For Time:

* 30 Clean & Jerks @ 135#

WOD - Capacity Intervals

6 Sets:

* Hang Squat Clean + Clean & Jerk (60-70%)

* Rest 2 minutes between sets

THEN

AMRAP

6 Minutes: 400m run buy-in then Max Sumo Deadlift High Pulls (75#)

Rest 1 Minute

5 Minutes: 400m run buy-in then Max KB Swings (1.5 poor)

Rest 1 Minute

4 Minutes: 400m run buy-in then Max Wall Balls (20#)

Rest 1 Minute

3 Minutes: 400m run buy-in then Max Power Cleans (95#)

NOTE: Score is total reps.

WOD - CrossFit Lunch Date

Was able to sneak out of work for a long-ish lunch break. My wife and I got to do a WOD together at Bengkel CrossFit, we were the only ones there!

15 minutes Snatch Skill Work

THEN

Cumulative AMRAP:

4 Rounds:

5 Minute AMRAP:
* 20 Double Unders
* 15 Knees to Elbows
* 10 Snatches @ 95#/65#

1 Minute Rest in Between Rounds

NOTE: Total of 23 minutes. 20 minutes of work. Pick up where you left off each successive round. Score is total number of rounds + reps.

WOD - Minute by Minute Skill Work

30 Minute EMOM

Note: Rotate through each exercises, one per minute, ends up being 6 rounds of each.

* 2-4 Muscle Ups

* 1-1-1- Squat Snatch (High Hang-Low Hang-Full) @ 60%

* 8 Toes to Bar

* 3-5 DB Clean & Jerks

* 5 Chest to Bar Pullups

Thoughts on life, travels, adventures, exercise, and whatever else comes to mind.

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