Wendler Strength:

Back Squats - 5x255, 5x275, 5x290
Front Squats - 5x225, 5x240, 5x255

Metcon:

5 Min AMRAP - 10 Bk Squats (185lbs), 15 Clapping Pushups

Results - 3 Rnds

a) OHS: 5x75#, 95#, 115# & 3x125#
b) Karen: 8:12
c) 7 min AMRAP:
7 burpees to 6" target
35 DU
5 rounds + 5 DU
d) MU work

Strength:
8 round each 90 seg.
3 power snatch + 3 OHS (con 30kg)
WOD
In 10min:
100 Bar jumps
3 rounds:
15 OHS 40kg (hice con 30kg)
15 ttb
Luego:
s2o each time rest 20 bar jumps
(hice 200reps)

5 rounds:

5 box jump (30 inch)
5 deadlift (215 lbs)
5 wall climbers
5 snatch (95 lbs)

Helen
3 Rounds for time of:
400 Meter Run
21 Kettlebell Swings (35/55#)
12 Pull-ups

21-15-9 of:
Pull-ups and
Power Cleans at 95 lbs

Coming back from the knee, it felt pretty good.

INCLINE
NEUTRAL GRIP
DIPS
DB PULLOVER
BOSU PUSH-UPS

Metcon 1:

Annie Plus -500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 17:28

Metcon 2:

EMOM 1-2-3-4-5-6-7-8.... Hang Cleans w/ 175lbs....completed scheme through the 8th minute (1,2,3,4,5,6,7,8)

Result - 8 Rnds

Warm up
3 rounds
10 squats
10 push ups

WOD
400m run
15 thrusters (95/65)
15 pull-ups
25min time cap

55#. 4 rounds + 1. Regular pull-ups!

Pre-WOD
• 5k (25:20)

WOD
21 - 15 - 9
• 205 Deadlift
• Pushup

Post-WOD
• Plank (2:30)