Warm-up
5 min row en equipos de 2, mientras 1 hace 100m de remo el otro hace la plancha
Skill:
4 rondas
Shoulder mobility con elastico 12 rep
pelvis hacia arriba con una pierna 8 rep
Press con mancuerna auna mano con una rodilla en el suelo, 40lb, 6 rep
WOD
3 rounds 20'' on 40'' off
row for caloris
burpee over bar
c&j (40kg)
c2b
(40-36-34=110reps)

8 Back Squat (Used 83# bar)
4 Rope Climbs
rest 2min
5 rounds

Did about 3/4 up the rope each round. I was happy that I was able to climb the rope. It was my first time ever trying it. Almost finished round 3 when I had to leave to take JJ to the ER for his eye injury.

5'
10 Wall Balls
30 Double Unders - 3 + 25
2' break
5'
12 Pull Ups
12 Burpees - 3 +16
2' break
5'
12 Push Ups
12 Lunges - 4 + 12

2x5 of:
A1. Front Squat: 135#
A2. rocks
B1. Press: 115#
B2. rolls
C1. deadlift: 205, 225 - use 225#
C2. cross-crawl
D. 3 sets of farmer's carry 70# DB down and back.

E. 3rds for time:
300m row
5 strict pullups
down and back spiderman crawl
-7:45
rd1: 2:23. row sub 1:30, pu ub
rd2: 2:33, row sub 1:35, pu ub
rd3: 2:47, row just above 1:35. pu 3-2
-pull-ups very tough with heart rate up

I did an alternating EMOM for 20 minutes of:
Odd Minutes: Front Squat x 3 (185 lbs)
Even Minutes: 5 Deficit HSPU (I did this STRICT, with my hands on 25 lb plates)

I could only do 4 HSPUs in my last 9th round, and the FS were getting harder and I was about to start missing on form so I called it on that round.

My first set I used 175 lbs, and then went to 185 for the rest of the rounds.
All HSPUs were done Strict, and were deficit with my hands on 25 lb plates, about 27" apart. I was concentrating on keeping a nice tight body position, Hollow, and all FS were done with no belt.
They felt good.
A nice stretch and then home.
I was feeling really good when warming up with the air, drop balance. I feel like my feet are moving well, and I'm landing much firmer and harder.

Open 12.3

Bench press to 1 rep max 185 lbs., then Every minute on the minute for nine minutes: 3 Push press 100 lbs. 5 Box jumps 24 in Rest for 2 minutes, then Every minute on the minute for nine minutes: 3 Clean jerk 100 lbs. 5 Wall ball shots, 10 ft. target, 20 lb. ball

Sumo high pull deadlifts, 165 lb. 1 rep max,

then

4 rounds, 25 reps each round of the following: air squats, weighted walking lunges 30 lb. dumbbells (overhead), thrusters 30 lb. dumbbells, sit ups, 250 meter row.

Bench press, 3 sets of 10 to failure,

then rowing machine tabata (30 sec. on, 10 sec. rest, 8 rounds),

then

three rounds, 60 sec. each movement, two minute rest after each round of clean jerk, burpees, tricep dips, thrusters.

Warm Up
3 rounds
250m row
10 wall balls 14 lbs

Strength
12 min to work up to heavy complex- 70 lbs
Hang Clean
Front Squat
Push Jerk
then 3x3 at 70%- 60 lbs

A. AMRAP 6
24 DU/ 72 Singles
12 T2B
6 Clean & Jerks- 55lbs
-------2 rounds, 72 Singles

B. AMRAP 6
8 Thrusters- 55 lbs
8 Box Jumps- 20'
-----3 rounds