Strength
3x max reps pull ups

Wod
San Francisco crippler
30 back squats 225/135
Row 1000m

This was a lot tougher than it sounds. I manage to knock it out in 11:34 but that is with a near crawl of a jog.

I broke my later sets of thrusters in to two sets of 5 and that seemed to help mentally.

This is a simple, yet brutal WOD for when you are on the road. Here are the sets:

20 push-ups, 1 sit-ups,
19 push-ups, 2 sit-ups,
18 push-ups, 3 sit-ups,
17 pust-ups, 4 sit-ups,
...etc.
1 push-up, 20 sit-ups.

Of course the "..." represents all the iterations in between I just didn't want to type them out. :)

Skill
Gymnastics practice

Wod
Amrap in 12 minutes

6 kettlebell snatches (3 each side) 55/35
9 toes to bar
12 goblet squats 55/35

Wod

“Isabel”

30 Snatches for time 135/95

7 minute cap

Rest 3 minutes

Every minute on the minute for 7 minutes

1 Clean and Jerk, As heavy as possible.

Rest 3 minutes

Every minute on the minute for 7 minutes

1 Back Squat, As heavy as possible

5 Rounds of 3 min AMRAP
3 Squat clean (135.105)
6 HRPU
9 Air Squats
1 min rest in between rounds

85#, rough time squatting back up the weight after round 2

5 HSPU. (20 inch band)
10 Pistol Squats (Green band)
15 Pull ups (Green band)

Pre-WOD: For Time-
30,20,10 Double Under & Sit Up (3:21, subbed 2:1 single unders)

WOD: Go for Heavy not for Speed
5 Rounds For Time- 15:32

5 Push Press. (135)

5 Dead Lift. (315)

Post WOD:
Weighted Planks (45# on the 1st, 25# on the 2nd) 2 min hold w/ 1 in between

10 squat thrusts
10 pull-ups
20 air squats
20 sit-ups
30 lunges
30 push-ups

Time 20:29
Goal 15:00

Clean and Jerk Ladder for PR

7X1 otherwise

145
165
195
215
235 (Cleaned)