2 WOD day. 4:30pm class couldn't use the school gym as it was being used so it was a 1.5 mile partner WOD. Ran with Sarah. Coach said we could join the 5:30pm class to do the original WOD.

Pre-WOD:
3x10 Back Squat
Hamstrings were a tad sore so I only did 2 sets

95, #115

WOD - For Time (20 minute Cap):
- 30 Wall Ball Shots (#20/14) #14
- 30 Power Cleans (#135/95) #85
- 30 Wall Ball Shots
- 20 Power Cleans
- 30 Wall Ball Shots
- 10 Power Cleans

Not sure what time I stopped as coach didn't hear me when I called time. Think it was under 17 min

***No Class on Wednesday; the current plan is to move into another temporary spot by Thursday (SE corner of Arapaho and Coit)

A. FS @31X1; 3-4x3; 65% of 1rm; rest 2mins SCORE: 185
B. FS @31X1; 3-4x3; 75% of 1rm; rest 2-3mins SCORE: 245
C. FS @31X1; 2-4x3; 80-85% of 1rm; rest 2-3mins SCORE: 275

D1. Push press cluster 2. 2. 2 x 3; rest 10sec btw 2's/rest 90sec SCORE: 185
D2. Wtd chin up cluster 3. 3. 3 x 3; rest 15sec btw 3's/rest 90sec SCORE: 45, 35

+

3 Sets:
40 DU
20 Front rack reverse lunge 135/85#
7 HSPU 3" deficit
rest 90sec
SCORE: 9:36, did not complete deficit HSPUs last round, performed regular HSPU

Notes:
A-C - stay aware of how the percetage feels - on last 2sets of C add to 85% if feeling good with weight
D1/2 - add weight per set - pronated chins
+
- Time each set goal is same time per set alt legs/rep on reverse lunge

20 min. AMRAP of:
2 MU, 4 HSPU, 8 2 pood KB swing
(I use a 70 lb. dumbell for my swings)
16 complete rounds + 2 MU, 4 HSPU, 4 DB Swings (almost 17 rounds)
I started out fast, but tried to keep up the pace with minimal rests between the different exercises. I used strict HSPUs until the 14th round. Then I started to do kipping HSPUs. I think I should have gone to kipping a little earlier. The swings felt good overall. I was pushing my knees out a bit and trying to use my hips and legs mostly.
17 rounds + 10 reps (2 MU, 4 HSPU, 4 DB Swings)

115lb PR Power Clean 100 squat clean

Strength Test: 20 Minutes to establish 1RM in Snatch, Clean and Jerk, Clean or Jerk.
WOD: 12 Minute AMRAP
10 Stone Ground to Shoulder (65lb)
1 wall walk up

6 Rounds

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Some Pole Sprinting Drills (high knees, walking skips, B-skip, straight-leg-bounds)
Pole Vault Takeoffs (6-steps - no bend, bend)
Gymnastics (Handstand Holds)
Static Stretching (Cooldown)

Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"

Used a #50 kb

Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters

115lb split jerk

WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26) - 18lbs.
1o Pull ups - modified with band
10 burpees

Continuing with our Olympic Lifting theme, we will be working on the Jerk. Strength/skill: Shoulder Press Push Press Power Jerk Footwork Drills Jerk- work up to 1rm for experienced lifters WOD: 3 Rounds for Time: 1o Reverse Woodchoppers (35/26) 1o Pull ups 10 burpees
Strength: squat cleans
Push-ups instead of pull ups
Burpee box jumps (24")
5:17

Pre-WOD
• 5k (26:12)

WOD
• 21 thrusters (35 lbs)
• 15 pull-ups
• 15 thrusters
• 12 pull-ups
• 9 thrusters
• 9 pull-ups
• 3 thrusters
• 6 pull-ups

Post-WOD
• Plank (2:30)

A.
Chest to bar pull up skill work

B.
20 minutes
Odd minutes – 5 chest to bar pull ups - black band
Even minutes – 5 burpees

C.
6-8 Max Effort 25 yard Prowler Sprints - 180 lbs