Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 20 in Rx

200m Run

25 Wallball 20/14 Did 10# at the 10' mark

200m Run

25 KBS 1.5/1 pood Rx

Felt sluggish today and my shoulder was starting to tighten up. Wanted to start working on hitting the 10' mark instead of 8' so I went down to a 10# ball. Two feet makes a huge difference.

5 Rounds
10 HSPU
Run 400 Meters

A. 1 RM in CGBP in 20 minutes

I've never found my 1RM for close grip bench press. I fought for 90lbs. I'm gonna be sore tomorrow!

B1. RDL x8×3 @ 4111 rest 1:00
B2. Powell Raise x10-12/arm x3 rest 1:00
B3. DB Ext. Rot. x10-12/arm x3 rest 1:00

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24/20

200m Run

25 Wallball 20/14 @10'

200m Run

25 KBS 1.5/1 pood

Five Rounds/Max reps:

Bench Press (195 lbs)
Pull ups, Ring Rows, Weighted Pull Ups, Weighted Ring Rows

11/7 PU; 10/18 RR; 9/16 RR; 8/2 WPU; 8/10 WRR

5 Rounds/Max reps:

Bench Press (115 lbs)
Alternated Pull Ups / Ring Rows

5/15 PU; 8/12 RR; 6/12 PU; 5/12 RR; 5/12 PU

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24/20 = rx'd

200m Run (yay! I ran lets see how the knees feel tomorrow)

25 Wallball 20/14: 9 ft working towards 10 ft

200m Run (running again. Last round power walked which i actually did faster than my running)

25 KBS 1.5/1 pood - rx'd

50 40 30 20 10
Double Unders
Situps

• 20 x 30kg
• 18 x 40kg
• 16 x 50kg
• 14 x 60kg .... 6x105kg

2 rounds for time of:
20 shoulder to overhead 135/95# (push press @ 95)
40 lateral burpees

13:36

Then some Olympic lifting
Squat cleans- 3x5
65-95-115-125-135(PR)