Overhead Squat 3-3-3-1-1-1: Left shoulder was a little tight. 35, 55, 65, 75, 75, 85

Then,

5 Rounds

15 Abmat sit ups: The first round I only did 5 (I wrote the # wrong on my board). Thanks to coach $, she kept me honest. I made up the 10 I missed in round one in round 2

20 Hand release push ups: Mod to using a box. This really helps me keep my form and not snake.

25 Jumping squats (hips/knees to full extension at top of jump): was having an issue getting low enough. I did a full squat first then jumped after. This worked much better and I was able to get low enough in the squat.

Warm up:
2 rounds con la barra:
10 deadlift
10 hang power clean
10 front squad
10 press
4 rounds
press 6-8 reps
good morning elastico verde
remo con la barra al pecho 8-10 reps
WOD
AMRAP3, rest 3', AMRAP5, rest 3', for time (time cap 26min. total)
row 250/200
10 hang power clean 40kg
20 ttb
30 over box jumps
40 s2o 40kg
200m farmer carry (hice con 2 kb de 24kg)
Hice 27-54 y 12:00

10 mins warm up

30 thrusters @ 20 Kgr (for time)

Iso MOD (Isolation movement of the day) : Biceps Curls
3 sets of 10 reps @ 10 Kgr

Group warm up, then,

6 Rounds

200m Run – w/ 25/45# plate
10 Toes 2 bar
10 Box jumps 24/20
10 Ring dips (MOD: dips w/ purple band)

12:52. I really liked this one, had the best female time so far and was only behind 1 guy from the morning classes.

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
22x9 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx10)
10x4 Hurdle Runs at 1.07m
10x4 Hurdle Jumps at 0.84m
Pole Vault Drill - Sprinting over a Low Hurdle (Sandpit)
3x15 Decline Pushups
1 Lap of the Infield + Static Stretching (Cooldown)

Partner WOD

50 KB swings
20 Front squats
40 KB swings
20 Front squats
30 KB swings
20 Front squats
20 KB swings
20 Front squats

Used a 12 kg KB and 65# bar. Divided all the sets in half. Finished in 10:49.

40 pullups
30 burpees
20 HSPU (subbed for box pike pushup)
10 MU (subbed for pushup/jumping pullup)

Rest 3 min

20 pullups
15 burpees
10 HSPU
5 MU

Finished in about 18 min

10 rep sets of Bench Press
135
185
205 - broken up as 5's
225 - 7/2/1

135

Hex Bar DL - 5/3/2 at 275, 315, 365

KB Swings and Snatches

Pull Ups and FLR

Prowler Push and Farmer's walks.

Dropped a plate on my foot - pretty sure I broke my toe

For Time
5-4-3-2-1 Thruster 95
1-2-3-4-5 3 Pull Up and 3 MU Transition

Three Tabatas Slam balls (30/20) Push ups Double unders “What is a tabata?” you may ask… A tabata is a type of High Intensity Interval Training (HIIT) where you do 8 rounds of a particular exercise by working for twenty seconds and resting for ten seconds. The above workout will only take twelve minutes.

SB: 12/9
PU: 11/6 (elevated)
DU: 38/5

Strength - overhead squat.
33-45-55-65-75-80
Good reps at 85, no max