Team Grace (Jenn)

~10:21 min both
30 Clean and Jerks ~5 min at 73lbs

Team Helen

1200m run
63 KB swings - 35 lbs
36 Pull ups - bands (green+blue)
800m run
42 KB swings
24 Pull ups
400m run
21 KB sings
12 Pull ups

~21:00 min

3x10 Shoulder Dislocate

3x30/30 Push Press with 15# DB Rest in OH Position
2 sets rest 2 minutes between

3x10 Front Raise @ 2x20#
3x10 Lateral Raise @ 2x25#
3x7 Strict Press @ 135 - I actually did 95/115x2
3x5 " " @ 155# - 135
3x3 "" @ 175# - 145

Then:

10-1 Push Up Ladder - Feet on 18" Bench

Then:

5 Strict Pull Up C2B + 10 Burpee/Pull Up C2B - did neutral grip pull ups, and 60# curls instead
5 Rounds

4x500m Rows at sub 1:45 pace. 1:44, 1:41, :1:43, 1:43

Metcon 1:

5 min AMRAP: 5 Power Cleans (155lbs), 24 DUs, 10 K2E

Result - 3 Rnds

Metcon 2:

5 Rnds: 5 Bench Press (185lbs), 5 Hang Cleans (175lbs)
Time - 9:00

1000m row warm up - 3:59mins

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
10x20m Sprinting Drill + 20m Strides (walking skipsx2, high kneesx2, B-skipx2, straight-leg boundsx2, skipsx2)
5x20m Pole Vault Sprinting Drills (walking skipsx1, high kneesx2, straight-leg boundsx2)
Lots of Pole Vault Takeoffs (6-step, no bend)
High Jump Scissor Jump (1.20m, 1.30m, 1.35m, 1.40m)
Some Gymnastics (1 Legless Rope Climb, Max Handstand Hold)
Static Stretching (Cooldown)

3X185
3X215
10X240 (320)

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Leg mobility afterwards. Had a cold.

3 rounds of “Eva” (35min time cap)

3 Rounds

800m Run
30 KBS 2/1.5 (mod: silver 1.25)
30 Pull ups (mod: purple band)

Last time we did 3 rounds of Eva was in April. I used the green band/silver KB and was 29:40. Used the same KB this time, dropped to the purple band and finished in 28:55, so PR, yay! KBs were 20/10, 15/15, 12/10/8. Pull ups were 6's and 7's at best, then 2's and 3's at the end. I wanted to drop to ring rows pretty badly, but hung in there and knocked them out.

For time:
12 Thrusters 135#
24 ring dip
9 Thruster 165#
18 ring dip
6 Thruster 185#
12 ring dip
3 thruster 205#
6 ring dip

Scaled to: 135, 135, 155, 165

NOT on the minute.. I actually took about 60 seconds rest after finishing each set.. so for about 15 seconds of work then 60 seconds rest for each round of 10 rounds. (last time I did 4 rounds with 185)
VERY LITTLE WARM UP AT ALL
175 x 2 for first 4 rounds
185 x 2 for 2 rounds
190 (PR) x 2 for 4 rounds (I did use a spotter, just in case but never needed it.)
Barely got the last rep... but I got it.
I might have SLIGHTLY bounced a couple times here and there, but I was trying to NOT do that. Gotta work on the press of the chest. I might incorporate a little work off the chest with light weight. Like lower down slowly, wait at the bottom and explode out for a few reps of medium weight to get used to getting super tight and then exploding out.

I warmed up with bar x 6 with getting nice and tight and working on form for all warm up sets
95 lbs x 6
135 x 5
155 x 4
(I was going back and forth between doing a set of bench press and then doing a set of squats to warm up and get used to the movements)
Not much warming up other than stretches and a little bit of DU and

I took about 10 minutes break and then went right into the Back Squat WOD

WOD

30 DB Snatch @ 50
10 Situps
20 DB Snatch
20 Situps
10 DB Snatch
30 Situps

4:21

Rest 2 min (6:51)

Bear Complex of

Deadlift/Power Clean/Hang Clean/Push Press @ 115

on the min do 5 burpees

until clock hits 15 min

23 total bear complexes

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time Complete all reps of each exercise before moving to the next