3RM Push Press - 55kgs

6 min AMRAP of:
6 x KB Clean & Jerk per arm 24/16
12 x Box Jumps 24/20 - 3 + 10 RX

KAREN is 150 wall balls... Rx with a 20lb ball

I Rx'd it in 13 minutes 37 seconds !!

Cindy is a 20 minute AMRAP of

5 pull-ups
10 push-ups and
15 air squats

I got 16 rounds + 1 pull-up !! wOOt

Murph

For Time...
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

I did it in 57 minutes 26 seconds... but I broke it up into 10 rounds of 10 PU's, 20 PU's and 30 squats...

Finally back into the house about to start school Monday.

Fasted the entire day, shopped for groceries, cleaned, then worked out! I NEED MOBILITY!

Deadlift
Front Squat

WOD: 10 rounds for time:
- 10 KB Swings (#53/35)
- 8 Ring Push Ups
- 6 Toes to Bar
- 4 Box Jumps (30"/24")
- 2 Bar Muscle Ups (mod: 5 ring dips)

Post:
1000 Row
or
500 meter row for time (1:40)

Missed the 20Min cap by 1:15. RX aside from 30" Box Jumps and Bar Muscle Ups. 24" box big personal progress, and bar muscle up just a matter of technique, strength is there! They are in my crosshairs!

Lunchtime WOD at Mid City Gym
I did snatch practice with the following WOD:
Every 2 minutes do 3 squat snatches for 4 rounds
(I used 115 lbs for all 4 rounds. Felt pretty good overall. I actually could go heavier now, but still not exploding enough, and I'm not pulling myself under the bar enough. When I pull the bar into my hip and explode up the bar really moves a lot better.)

After a couple minutes I did a 10 Min. AMRAP of:
9 OHS using 120 lbs (I used wrist wraps)
2 MU (I did bar MUs)
This was supposed to be a 10 minute AMRAP, but I decided to try to do 8 rounds as fast as possible... and when I looked after 7 rounds it was already more than 10 minutes so I decided to just do 8 rounds and see how long that would take me. I did it in about 13:30
Good WOD overall.

Metcon 1:

4 Rnds: 100 ft Sled Push (300lbs), 10 T2B, 10 Pullups

Time - 11:44

Metcon 2:

4 Rnds: 100ft Walking lunges (45lbs), 20 Superman Ext, 200ft Farmers Walk (75lbs DBs each hand)

Time - NT

A. emom - 12mins
odd - PS TnG x 3 start at 55-60% of 1rm add per set (115, 135, 155)
even - ring push up x 10
B. emom - 12mins
odd - 5-7 push press TnG 115/75#
even - 7-9 T2B
C. emom - 12mins
odd - DL TnG x 5-7 155/105#
even - box jump 24/20" sd x 12
+
4 min cap
5 rounds for time
8 clean and jerks 95/65#
35 DU

Notes:
- build per set for PS
- focus on breathing during the PP and T2B
- heart rate up focus on breathing
- do not hold back on 5rnds test it

Skill:
Snatch
E2MO2M 16: (hice con 35kg)
SDHP con agarre de snatch
Hang power snatch
Hang Squat Snatch
Squat snatch
Strength: 10 min. to find 5RM Back squat (90 kg, pero bajando bien fue con 80kg)
WOD:
1000m row (hice con resistencia 6 en 3:41)